WOD

Strength: 6min EMOM of: 3 Shoulder Press Metcon: 89/72cal Row 55 HSPU’s…45’s (sub- HR Push Ups) 200m Sled Drag…225/180 400m Run For Time (15min Time... Read More

Strength: 5min EMOM of: 2 Thrusters 2 Weighted Chins Metcon: 2 Rounds of: 40 Thrusters…95/65 40 Pull Ups 40/30cal Bike 40 SDLHP’s…95/65 3min Rest For... Read More

No classes today everyone!! We will all be participating in “STEPS TO CURE SARCOMA”. There is a 5k along with a 1mile Run option. Please... Read More

With a partner, complete the following: 3 Rounds of: 15/8 Tire Flips 30 Burpee Box Jumps…20/18″ 30/20cal Bike For Time

Strength: 6min EMOM of: 2 Bench Press Metcon: 200m Sled Push…135/90 Then: 3 Rounds of: 25 Chest to Bar Pull Ups 20 KB Swings…70/53 50... Read More

Strength: 10mins to establish 2 heavy Power Cleans Metcon: 21…18…15… of: Power Cleans…135/95 HSPU’s (EMOM of 5 Back Squats…135/95) For Time (13min Time Cap)

Auxiliary: 5min EMOM of: (5) 30m Shuttle Touch For Fastest Time Metcon: 80/65cal Bike 60 Sit Ups 45 Burpee onto Plate 200m KB Farmers Carry…70/53’s... Read More

Strength: 6min EMOM of: 2 Deadlifts 4 Dips Metcon: 3 Rounds of: 34/27cal Row 21 Dips 13 Bar Muscle Ups (sub- Chest to Bar Pull... Read More

Strength: 6min EMOM of: 2 Back Squat Metcon: 2 Rounds of: 8min AMRAP of: 50 Wall Balls…20/14…10/9 30 Hang Snatches…115/75 30cal Run 8min Rest For... Read More

2 Rounds of: 6:20min AMRAP of: Calorie Row :40sec Rest 6:20min AMRAP of: Treadmill Calories :40sec Rest 6:20min AMRAP of: 20 KB Swings…70/53 10 Burpee... Read More