WOD

ENDURANCE: 3 Rounds of: 1000m Bike 1000m Row 33 Butterfly Sit Ups 33 Russian Twists…20/14 800m Run 2mins Rest For Time OLYMPIC- Snatch

With a partner, complete the following: 21min AMRAP of: 25m Low Bar Prowler Push…90/50 25m High Bar Prowle Push…90/50 10 Burpee Box Jump Overs…20/18″ For... Read More

Strength: 10mins to establish a TnG Clean n Jerk Metcon: 21…15…9 of: Calorie Row Clean n Jerk…115/75 Toes to Bar (1min Rest between sets) For... Read More

60/45cal Bike 22 S. Arm Hang KB Snatches…70/53 48 High Wall Balls…20/14…12/11 6 Rope Climbs 48 High Wall Balls…20/14…12/11 22 S. Arm Hang KB Snatches…70/53... Read More

2 Rounds of: 44/34cal Row 10 30m Shuttle Touches 34 HSPU’s…(2)45’s 5min Rest For Time (16min Time Cap) Auxiliary: 1min…45sec…30sec of: Hollow Body hold Plank... Read More

Strength: Work up to 1set of 20 Heavy Back Squats and record your weight accomplished. Metcon: 5 Rounds of: 15 Chest to Bar Pull Ups... Read More

Strength: 6min EMOM of: 3 Bench Press 3 Strict Chin Ups Metcon: 3 Rounds of: 25 Bench Press…135/75 15 Power Cleans…165/115 20/15cal Assault Bike 2mins... Read More

*NO CLASSES TODAY* Come to Run The Day and register for the 5K to support Patrick and the Norton Family. Registration is at 7am at... Read More

With a partner, complete the following: Cash in- 150m Sled Push…270/180 3 Rounds of: 30 HSPU’s…45’s 30 Chest to Bar Push Ups For Time There... Read More

6 Rounds of: 17 Heavy Wall Balls…30/20…10/9 9 Snatches…135/95 1min Rest For Time (21min Time Cap)