WOD

Strength: 4min EMOM of: 3 Close Grip Bench… Heavy 3 SDLHP… Heavy Metcon: 27…21…15…9 of: SDLHP…115/75 Bench Press…115/75 (50 Double Unders after each set) For... Read More

Strength: 5min EMOM of: 1 Heavy Barbell Thruster (2sec pause at depth) 1 Weighted Strict Chin (2sec Hold at top) Metcon: 3 Rounds of: 3min... Read More

9 Rounds of: 15/12cal Ski 15/12cal Bike 400m Run For Time

**SCHEDULE CHANGE- Friday night classes are now 4:30pm and 5:30pm** Every 2mins for 20mins: 3 Ring Muscle Ups (sub-5 Chin Ups) 5 Power Cleans…185/125 7... Read More

Strength: Take 10mins to work up to a heavy 3 rep Snatch Metcon: 4 Rounds of: 3min AMRAP of: 20 Dips 15 Snatches…135/95 15 Chest... Read More

Strength: 5…3…1 of: Front Squat…. HEAVY Shoulder Press… HEAVY Metcon: 3 Rounds of: 33/23cal Row 33 Wall Balls…20/14 33 KB Swings…70/35 33 Sit Ups 15... Read More

Strength: 25 Weighted Chin Ups…Heavy 30m Sled Push…heavier than Metcon Metcon: 4 Rounds of: 30m Sled Push…315/225 20 Pull Ups 400m Run 1min Rest For... Read More

Strength: 9…7…5 of: Heavy DB Bent Over Row Negative Toes to Bar Metcon: Cash in- 75cal Row Then: 3 Rounds of: 55 Air Squats 35... Read More

Strength: Take 10mins to work up to a heavy TnG Clean n Jerk Metcon: 2 Rounds of: 4min AMRAP of: 13cal Bike 13 Clean n... Read More

100/80cal Ski 800m Run 100/80cal Row 800m Run 100/80cal Bike 800m Run For Time