WOD

25 Rounds of: 9 KB Swings…70/53 6 Wall Balls…20/14…10 3 Burpee Box Jump (flip box once after each round so rounds alter from 24” to... Read More

METCON: 10 Rounds of: 21/17cal Ski (2) 10m Sled Push…270/225 1min Rest For Time (24min Time Cap) MILE MASTERY: 4 Rounds of: 1min Sprint 2min... Read More

METCON: 2 Rounds of: 5min AMRAP of: Bike Calories (3 Bar Muscle Up or 6 Pull Up EMOM) 2min Rest then: 5min AMRAP of: Snatches…115/75... Read More

6 Rounds of: 25/20cal Bike 25/20cal Row 25/20cal Ski 10 Pull Ups 20 Push Ups 30 Air Squats

3 Rounds of: 15 Back Squat…225/155 (from rack) 30/21cal Row 3min Rest then: 3 Rounds of: 15 Deadlifts…275/185 21 High Wall Balls…20/14…12/11 3min Rest then:... Read More

METCON: 3 Rounds of: 38/30cal Bike 29 HSPU…floor 20 Power Cleans…135/95 3min Rest For Time (24min Time Cap) MILE MASTERY: 2 Rounds of: 4min AMRAP... Read More

CORE VALUES: 2min AMRAP of DB Sit Ups then 1min…:45sec…:30sec of: Plank Hollow Hold then: 2min AMRAP of DB Sit Ups METCON: 4 Rounds of:... Read More

Every 10min for 30min: (6) 30m Sled Push…45/25 21 Toes to Bar 28 KB Swings 21 HSPU’s 30m S DB OH Walking Lunge For Slowest... Read More

METCON: Every 3min for 21min: 12 Burpee Bar Touch 12 Pull Ups 12/9cal Bike For Slowest Round MILE MASTERY: 12 Rounds of: :20sec Sprint :40sec... Read More

CORE VALUES: 27…21…15…9 of: DB Sit Ups…light Russian Twists (right/left=1rep) Grasshoppers (right/left=1rep) METCON: 40cal Run then: 5 Rounds of: 15 Hang Snatches…95/65 20 Back Squat…95/65... Read More