WOD

***Classes at 6am, 7:30am, 9am and 12pm ONLY TODAY*** ***CLOSED 12/25*** 1 Ring Muscle Up (sub: Bar MU or 3 Chin Ups) 2 OHS…95/65 pounds 3... Read More

CORE WORK: 1min Hollow Body Hold 1min Rt Side Plank Hold 1min Lf Side Plank Hold 15 Goodmornings…35/15 METCON: 27…21…15…9 of: HSPU…45’s (6) 30m Shuttle... Read More

STRENGTH: 8min EMOM of: 2 Snatch Deadlift 1 Snatch High Pull 1 Squat Snatch METCON: Every 3min for 21min: 12/9cal Ski 12/9cal Bike 6 Snatch…135/95... Read More

STRENGTH: Every 2min for 10min: 5 Pull Ups 7 Bent Over Rows 9 Sumo Deadlifts METCON: 5 Rounds of: 4 Rope Climbs 28 Wall Balls…20/14…10/9... Read More

STRENGTH: Every 2min for 10min: 5 Bench Press 7 DB Shoulder Press 9 Bench Dips METCON: Every 6min for 24min: 15 Bench Press…135/95 15 Power... Read More

Every 10min for 40min: 40cal Run 30/25cal Ski 20 Clean n Jerks…75/55 10/8cal Bike For Slowest Round

8 Rounds of: (2) 40′ Rope Sled Drag…315/270 20 S Arm DB Hang Clean n Jerk…70/50 20 Dips 1min Rest For Time

STRENGTH: Take 8mins to work up to a heavy Power Clean METCON: 5min AMRAP of: 9/7cal Ski 6 Power Cleans…165/115 3 Burpee over Bar 2min... Read More

STRENGTH: 5 Rounds of: 5 Incline Bench (stack 3 45# plates under head of bench) 7 Dips 9 DB Skull Crushers (on the floor) METCON:... Read More

STRENGTH: Take 8mins to work up to a heavy Snatch Complex of : 2 High Hang Squat 2 Power Snatch METCON: 3 Rounds of: 3... Read More