WOD

2 Rounds of: 50cal Run 50/40cal Ski 50/40cal Row 50/40cal Bike (Every 3mins 3 Burpee Bar Touch, 3 G.I. Janes, 3 Chin Ups) For Time

3 Rounds of: 4min AMRAP of: 12/9cal Bike 9 Bench…185/125 6 Snatch…165/115 4min Rest For Total Reps

Strength: 10…8…6…4 of: Shoulder Press (80% of 1RM) Weighted Chin Ups Metcon: 27/40m…21/30m…15/20m…9/10m Chest to Bar Pull Ups OH Walking Lunge…45/25 For Time (12min Time... Read More

Strength: 8mins to work up to a heavy Clean Metcon: 5 Rounds of: 3min AMRAP of: 11 KB Swings…70/53 9cal Ski 7 Cleans…165/115 5 Burpee... Read More

Strength: 10…8…6…4 of: Deadlift…80% 1RM Strict Weighted Dip Metcon: 6 Rounds of: 18/15cal Bike 18/15cal Row 15 Heavy Wall Balls…30/20…10/9 1min Rest For Time (22min... Read More

** 9:00am and 10:30am Class Only** With a partner complete the following: 2 Rounds of: 8min AMRAP of: 20 Chest to Bar Pull Ups 19... Read More

**CLASSES AT 6am, 7:30am, 9:am and 12pm** 50/40cal Ski 50 Snatch…95/55 50 Sit Ups 50 HSPU…25’s 50/40cal Bike For Time (15min Time Cap)

**NO EVENING CLASS 12/31** **9:00am and 10:30am CLASS ONLY 1/1/9** 4 Rounds of: 30/20cal Ski 400m Sled Drag…45/25 3min Rest then: 4 Rounds of: 30/20cal... Read More

5 Rounds of: 10 Bench Press…225/155 30m Sled Push…315/225 10 S. Arm KB Snatch…97/70 10 Weighted Chin Ups…50/35 For Time (End of Class Time Cap)

Strength: 10…8…6 of: Negative Toes to Bar Dips (Rest 1min between sets) Metcon: 3 Rounds of: 5min AMRAP of: 40/30cal Row 30 HSPU…45’s 30cal Run... Read More