WOD

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)

Strength: 3×5 Deadlift Metcon: 5 Rounds of: 3min AMRAP of: Cash in- 60m Sled Push…135/90 21 Burpee Bar Touch 18 KB Swings…70/53 15 Knees to... Read More

Strength: Back Squat 3×5 Metcon: 2 Rounds of: 8min AMRAP of: 21/15cal Bike 13 SDLHP’s…135/95 21 HDDWB’s…20/14…12/11 8min Rest For Total Reps

3 Rounds of: 50/35cal Bike 35cal Airrunner 50/35cal Row 25 Chest to Bar Pull Ups 2min Rest For Time

With a partner, complete the following: 100/70cal Bike (30m Bear Crawl after each partner works) 150 Wall Balls…20/14…10/9 (15 KB Swings…70/53 after partner works) 50... Read More