WOD

With a partner, complete the following: 15min AMRAP of: 20 Clean n Jerks…135/95 (one partner works while the other holds a pike position on a... Read More

Strength: 10mins to establish 1RM Pull Up Metcon: 2 Rounds of: 7min AMRAP of: 40/30cal Row 40 Double Unders 10 Shoot Throughs 7min Rest For... Read More

Auxiliary: 2min AMRAP of: 30m Low Bar 30m High Bar Metcon: 6 Rounds of: 6 SDLHP’s…155/105 9 Burpee Box Jump Overs…24/20″ 12 Toes to Bar... Read More

Strength: 10mins for 1RM max Clean Metcon: 5 Rounds of: 30 Wall Balls…20/14…10/9 3 Rope Climbs 15/12cal Bike For Time (19min Time Cap)

Strength: 10mins to establish 1RM Bench Press Metcon: 4 Rounds of: 4min AMRAP of: Cash in- 20cal Airrunner Sprint 15 Single Arm KB Snatch…70/53 20... Read More

Strength: 10mins to establish 1RM Snatch Metcon: 27…21…15…9 of: Hang Squat Cleans…95/65 HSPU’s…floor Pull Ups For Time (15min Time Cap)

**No Olympic Class** **Endurance class at 10:00am** 4 Rounds of: 10min AMRAP of: 20cal Airrunner 20/15cal Row 20/15cal Bike 15 Burpee onto Plate 3min Rest... Read More

With a partner, complete the following: 3min AMRAP of: Burpee Tire Flips 1min Rest 3min AMRAP of: 25m Sled Push…270/180 1min Rest 3min AMRAP of:... Read More

Strength: 75% x 5 Pull Ups 85% x 3 Pull Ups 95% x AMRAP of Pull Ups 50% x 10 Pull Ups Metcon: 1mile Airrunner... Read More

Auxiliary: 3min Hollow Rock n Rolls Metcon: 40/30cal Row 40/30cal Bike 20 Burpee Box Jump Overs…20/18″ 6 Rope Climbs 25m Sled Push…360/270 400m Run For... Read More