WOD

Strength: 3×5 Front Squat Metcon: 60/30…40/20…20/10 of: High Wall Balls…20/14…12/11 Toes to Bar For Time (12min Time Cap)   This Saturday, “CHASING FITNESS” 12:00pm, $30. Learn... Read More

Strength: 3×5 Bent Over Row Metcon: 5 Rounds of: 500m Row 50 Double Unders 3min Rest For Time   **Register for “JIMMY DYCE”: https://www.eventbrite.com/e/jimmy-dyce-hero-wod-tickets-20909344412?invite=&err=29&referrer=&discount=&affiliate=&eventpassword= **Sign up... Read More

Strength: 5×2 Hang Squat Clean Metcon: 3 Rounds of: 30 Strict HSPU’s…25’s 15 Hang Squat Cleans…155/105 For Time (16min Time Cap)  

3 Rounds of: 6min AMRAP of: cash in: 30m Low Prowler…90/20 30m High Prowler…90/20 remainder of 6min: 25 Chest to Bar Pull Ups 15 Burpee... Read More

ENDURANCE: 3 Rounds of: 50/40 Cal Assault Bike 50 Butterfly Sit Ups 800m Run 3min Rest For Time   February 20th. Sign up for “JIMMY DYCE”... Read More

With a partner complete the following: 500m Row (both partners) 80 OHS…155/105 (200m Row to every time the barbell is dropped or transitioned) For Time... Read More

Strength: 5×3 Push Press Metcon: 5 Rounds of: 12 S2OH…155/105 12 Box Jumps…24/20″ 12 Toes to Bar For Time (14min Time Cap)  

Metcon: 4 Rounds of: 4min AMRAP of: 20/15 Cal Assault Bike 15 Burpee onto plate  20 Power Snatches…95/65 4min Rest For Total Reps  COMING SOON… ... Read More

Strength: 5×2 Power Clean Metcon: 12min AMRAP of: 60 Cal Row 50 Strict HSPU’s…25’s 40 Power Cleans…135/95 30 Burpee onto plate For Total Reps  

Strength: 5,4,3,2,1 of Front Squat Metcon: 3 Rounds of: 30 Chest to Bar Pull Ups 50 Wall Balls…20/14…10/9 3min Rest For Time (17min Time Cap)