WOD

Strength: 5min EMOM of: 2 Front Squats Metcon: 2 Rounds of: 42cal Row 30 Front Squats…115/75 30 Chest to Bar Pull Ups 2min Rest For... Read More

3 Rounds of: 3:20min AMRAP of Bike Cals :40sec Rest 3:20min AMRAP of Treadmill Cals :40sec Rest 3:20min AMRAP of: 10cal Row 10 Burpee Over... Read More

10:00am- Show up and we’ll get you and a partner into a heat! Today is a special day! We will be honoring a relative of... Read More

Strength: 5min EMOM of: 2 Power Cleans Metcon: 50cal Bike 40 Power Cleans…165/115 200 Double Unders For Time (13min Time Cap) Tomorrow Saturday 2.17.18 Starting... Read More

Strength: 6min EMOM of: 2 Shoulder Press @ 85% Metcon: 3 Rounds of: 21cal Treadmill 34 Butterfly Sit Ups 21 Shoulder to OH…115/75 2min Rest... Read More

Strength: 6min EMOM of: 2 Deadlifts Metcon: 5 Rounds of: 3min AMRAP of: 20/15cal Row 15 OHS…95/65 15 Hang Snatches…95/65 10 Shoot Throughs 3min Rest... Read More

Strength: 10min EMOM of: Even min- 6 Strict Chins Odd min- 6 Strict Dips Metcon: 2 Rounds of: 25/20cal Bike 10 Burpee Box Jump Over…24/20″... Read More

Strength: Every 2min for 8min: 4 Back Squats @ 80% Metcon: 3 Rounds of: 5min AMRAP of: 15 SDLHP’s…115/75 30 Wall Balls…20/14…10/9 60 Double Unders... Read More

2 Rounds of: 5:30min AMRAP of: 20m Sled Push…90/45 10 Burpee Bar Touch :30sec Rest 5:30min AMRAP of: Treadmill Calories :30sec Rest 5:30min AMRAP of:... Read More

With a partner, complete the following: 100 Clean n Jerks…135/95 (3 Synchro Burpee Over Bar) For Time