WOD

METCON: 2 Rounds of: 21…15…9 of: Bike Calories (17…12…7 women) SDLHP…115/75 1min Rest then: 21…15…9 of: Calorie Row (17…12…7 women) HSPU…floor 1min Rest For Time... Read More

3 Rounds of: 50/40cal Ski 4 Rounds of “Cindy” 50/40cal Bike 21 Burpee Bar Touch FOR TIME

7 Rounds of: 2min AMRAP of: Cash in- 11 Bench Press…175/105 Remainder of 2min- Calorie Row 1min Rest For Total Calories

METCON: 60 Clean n Jerks…135/95 For Time (8min Time Cap) MILE MASTERY: 1mile Run

CORE VALUES: 2 Rounds of: 21…15…9 of: DB Sit Ups Med Ball Knees to Chest 1min Rest (11min Time Cap) METCON: Every 2min for 24min:... Read More

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