WOD

Strength: 6min EMOM of: 2 Power Cleans Metcon: 27…21…15…9 of: HSPU…floor Pull Ups (EMOM of 3 Power Cleans…205/145) For Time (13min Time Cap) Kids Camp... Read More

Strength: 6mins to establish 5rm Weighted Strict Pull Up Then 6mins to establish a 5rm Weighted Strict Dip Metcon: 17min AMRAP of: (12) 20m Sled... Read More

Strength: Take 10mins to work up to a heavy 5 rep Deadlift Metcon: 5 Rounds of: 4min AMRAP of: 200m Run (cash in) Remainder of... Read More

Strength: 10mins to work up to a 5rm Bench Press Metcon: 3 Rounds of: 6min AMRAP of: 20 Bench Press…155/105 30/20 Calorie Row 20 Burpee... Read More

Strength: Take 12mins to establish a 5rm Back Squat Metcon: 8 Rounds of: 8/6cal Bike 8 SDLHP’s…135/95 8 Back Squats…135/95 8 Chest to Bar 1min... Read More

12min AMRAP of: 24cal Row 24 S. Arm Hang Kb Snatch…53/35 2min Rest 12min AMRAP of: 24cal Run 24 Sit Ups 2min Rest 12min AMRAP... Read More

Auxiliary: Take about 10mins to work up to a heavier Axle CnJ than the weight you’ll use in the workout. Metcon: 5 Rounds of: 12... Read More

Strength: Let’s get a lil crazy today, it’s Friday. We’ll do our usual warm up and stretch but then let’s turn up the volume on... Read More

Strength: After your expertly guided tour through a warm up and workout briefing work up to a 2rm Shoulder Press with such perfect form that... Read More

Strength: 5min EMOM of: 2 Snatches – Take about 4mins to exchange niceties with a person in your class that you know the least about.... Read More