WOD

**NO CLASSES- OPEN GYM ONLY** 5 Rounds of: 20 Burpee Bar Touch 20/15cal Bike 20/15cal Row 20/15cal Ski 20cal Run 20 S. Arm KB Hang... Read More

5 Rounds of: 7 Bench Press…225/135 21 Back Squats…115/75 For Time (15min Time Cap) AUXILIARY: 7 Rounds of: 15sec Rt side plank hold 15sec Lt... Read More

STRENGTH: 8min EMOM of: 2 Hang Power Snatc METCON: 40cal Run 40/30cal Ski 20 Snatch…135/95 40 Dips 40 Sit Ups 20 Clean n Jerk…135/95 40/30cal... Read More

STRENGTH: 10min EMOM of: 2 Shoulder Press 2 High Box Jumps METCON: 12 Rounds of: 10 HSPU…25’s 10 Box Jump Overs…24/20″ For Time (15min Time... Read More

STRENGTH: Every 2min for 6min: 5 Strict Chest to Bar Pull Ups 7 Bent Over Rows 9 Barbell Curl METCON: 5 Rounds of: 3min AMRAP... Read More

** NO CLASSES AGAIN TODAY** ** GYM IS OPEN 24/7 FOR USE** STRENGTH: 7min EMOM of: 1 Hang Squat Clean 1 Clean n Jerk METCON:... Read More

**NO CLASSES TODAY. OPEN GYM ONLY** STRENGTH: 5min EMOM of: 2 Back Squat 2 Bar Muscle Ups (4 Chin Ups) METCON: 190/160cal Row (Every 2:30min... Read More

200cal Run 3min Rest 200/160cal Bike (Every 3min 8 Snatch…95/65) For Time

15…10…5 of: Bench Press…185/115 DB Hang Squat Clean…80/55’s 120m Farmers Carry…97/70’s Then: 27…21…15 of: Bike Cals Bench Press…135/75 DB Hang Squat Cleans…50/35’s For Time

METCON: 21min AMRAP of: 21 Toes to bar 21 S. Arm Hang Clean n Jerk…50/35 21 Burpee Bar Touch 21cal Bike (3 Shuttle Touches every... Read More