WOD

Strength: Every 2min for 6min: 3 Hang Cleans -move up in weight each time Metcon: 3 Rounds of: 15 Hang Cleans…155/105 21 Heavy Wall Balls…30/20... Read More

Strength: Every 2min for 6min: 5 Bench Press 80%, 85%, 90% Metcon: 80/60cal Bike (no seat) 3min Rest 5 Rounds of: 20 Burpee onto Plate... Read More

Strength: Every 2min for 6min: 5 Deadlifts, 80%, 85%, 90% Metcon: 34 Snatches…135/95 55 Deadlifts…185/135 89cal Run For Time (15min Time Cap)

Strength: Every 2mins for 6mins: 5 Back Squats 80%, 85%, 90% Metcon: 3 Rounds of: 4min AMRAP of: 15/12cal Bike 21 Chest to Bar Pull... Read More

Merry Christmas Everyone!!! **We are closed today** Tuesday 12.26.17 we will have all regularly scheduled classes.

4 Rounds of: 10min AMRAP of: 30/25cal Row 25cal Run 20/15cal Bike 200m Sled Push…45/90 (cones will be set at 20m length, one length=1rep) 15... Read More

1 Ring Muscle Up (sub: Bar MU or 3 Chin Ups) 2 OHS…95/65 pounds 3 Hang Squat Snatch…95/65 pounds 4 Hang Snatch…95/65 pounds 5 Muscle Snatch…95/65 pounds 6 Box... Read More

Strength: 5min EMOM of: 2 Squat Cleans Metcon: 21…15…9 of: Hang Squat Clean…135/95 (12 Lateral Burpees Over Bar after each set) 5min Rest 500m Row... Read More

Strength: 3×5 Shoulder Press Metcon: 34…21…13 of: Calorie Row HSPU’s…(2)45’s (3 Rope Climbs after each set) For Time (14min Time Cap)

4 Rounds of: 12 Power Cleans…165/125 15cal Airrunner 2min Rest For Time (15min Time Cap)