WOD

Strength: 5min EMOM of: 2 Weighted Pull Ups Metcon: 3 Rounds of: 5min AMRAP of: 30/21cal Bike 21 Pull Ups 9 Burpee Box Jump Overs…24/20″... Read More

Strength: 3…2…1 of: Shoulder Press Deadlift Back Squat – Use as heavy a weight as possible with perfect form. Take about 2mins Rest. Metcon: 27…21…15…9... Read More

2 Rounds of: 50/40cal Ski 50/40cal Bike 50/40cal Row 100 Double Unders 20 Shoot Throughs For Time

**9:00am CLASS ONLY TODAY** 21…15…9 of: Power Clean…195/135 (5rounds of Cindy after each set) For Time

**NO 6pm CLASS TONIGHT** **NO 10:30am CLASS SATURDAY** Strength: 60m Reverse Sled Drag…360/270 Metcon: 16min AMRAP of: 70 KB Swings…70/53 35cal Ski 35 Burpee Bar... Read More

Strength: 9…7…5 of: DB Thruster DB Power Cleans For Time – Short and fast little Metcon – Use Heavy weight Metcon: 5 Rounds of: 3min... Read More

Auxiliary: 1min…:45sec…:30sec of: Hollow Hold Sit Ups Flutter Kicks Plank Metcon: 15min AMRAP of: (Every 5mins 15cal Run) 15 Snatches…135/95 15 Toes to Bar (sub-... Read More

Strength: 6min EMOM of: 2 Deadlifts 2 Strict HSPU Metcon: 7min AMRAP of: 34/27cal Bike 12 Strict HSPU…45’s 3min Rest 7min AMRAP of: 12 Deadlifts…225/155... Read More

Strength: 6min EMOM of: 2 Back Squats 2 Weighted Chins Metcon: 50…30 of: Back Squat…115/75 Calorie Row Pull Ups (2 Burpees EMOM) For Time (17min... Read More

5 Rounds of: 3min AMRAP of: 10cal Run 5 Burpee onto Plate 3min AMRAP of: 10cal Bike 10 Hang Clean n Jerk…95/65 3min Rest For... Read More