Daily WOD

**PROGRAM NOTES** Ok, HERE…WE…GO… This week we are again following the protocol of OLYPIC Tuesday and Thursday with BUILDER Monday and Wednesday. Friday we will... Read More

***PROGRAM NOTES*** Ok, we are starting this week off with our annual MURPH. Expect to be a little worn out Tuesday and Thursday. That being... Read More

**3…2…1 GO!! at 10:00am** **please arrive early, stretch and get set up on your own** **as always friends and family welcome!** 1mile Run 100 Pull... Read More

OLYMPIC: 5×1 CnJ complex (2 Deadlifts, 2 power cleans, 1 hang squat clean) METCON: Every 4min for 20min: 21/17cal Row 15 Clean n Jerks…135/95 For... Read More

BUILDER: 12…9…6 of: Bench Press DB Shoulder Press Dips METCON: 50…40…30…20…10 of: Bike Calories (40…32…24…16…8) Med Ball Sit Ups Facing Wall (After each set 60m... Read More

OLYMPIC: 5×1 Snatch Complex (2 Snatch High Pulls, 1 Squat Snatch) METCON: Every 3min for 21min: 18/14cal Ski 200m Run For Slowest Round

BUILDER: 12…9…6 of: Strict Chest to Bar Sumo Deadlift DB Curl METCON: 3 Rounds of: 12 Ring Muscle Ups (sub- 15 Chin Ups) 32 Heavy... Read More

10-1 of: Bench Press…185/115 SDLHP…155/115 (60m KB Farmers Carry after each set…97/70’s) For Time

8:30am- OLYMPIC: 7×2 High Hang Squat Snatch 7×2 Split Jerk 9:30am- ZONE 2: 18min Calorie Bike 2min Rest 18min Calorie Row For Recovery 10:45am- YOGA

This week will be similar to the previous week. Goals for this week are to continue “MURPH” preparation, continue strengthening our connective tissue with “BUILDER”... Read More

BUILDER: 12…9…6 of: Strict Pull Ups S Arm DB Row Barbell Curl METCON: 3 Rounds of: 30/24cal Row 25 HSPU…45’s 400m Run 1min Rest For... Read More

OLYMPIC: 3×2 Below the knee Clean Pull 5×1 Clean n Jerk METCON: 5…4…3…2…1 of: “CINDY” Rounds (7 Clean n Jerks after each round…165/115) For Time... Read More

***YOGA this Sunday 10:45am***BUILDER: 12…9…6 of: Bench Press DB Shoulder Press Dips METCON: 16min AMRAP of: 200m Farmers Carry 7 Wall Walks 14 DB Burpees... Read More

***YOGA this Sunday 10:45am***OLYMPIC: 3×2 Below the knee Snatch Pull 5×1 Snatch METCON: 6 Rounds of: :45sec AMRAP of Ski Calories 1:15min Rest Then: 6... Read More

***YOGA this Sunday 10:45am***CORE VALUES: 4 Rounds of: 1min Rt Side Plank 1min Lf Side Plank 20 DB Sit Ups (12min Time Cap) METCON: 10... Read More

***YOGA this Sunday 10:45am***Every 8min For 24min: (4) 40’ Rope Sled Drag…315/225 30 Goblet Squats…70/53 20 KB Swings…70/53 For Slowest Round

OLYMPIC: 5×2 Power Snatch 5×2 Power Clean ZONE 2: 0:00-24min: 5,000/4,000m Row 24min- 48min: 4,000/3,200m Ski For Recovery **YOGA 10:45am**

This week we will be transitioning away from the pure strength that we were previously doing with Wendler’s 5…3…1. Before we begin another strength cycle... Read More

BUILDER: 15…12…9 of: Strict Pull Ups Bent Over BB Row DB Curls DB Lateral Raise METCON: 800m Run Then: 3 Rounds of: 20 Pull Ups... Read More

OLYMPIC: 7×2 Snatch Complex (1 below the knee, 1 above the knee, 1 Snatch) METCON: Every 3min for 21min: 15/12cal Bike 2 Sandbag Cleans…150/100 10m... Read More

BUILDER: 15…12…9 of: DB Bench Press BB Shoulder Press Dips DB Skull Crushers METCON: 15 Rounds of: 10m Sled Push 7 Toes to Bar 5... Read More

OLYMPIC: 7×2 Clean Complex (1 below the knee, 1 above the knee, 1 clean) METCON: 30min EMOM of: 0:00-15min- 9/7cal Ski 16min-30min- 9/7cal Row and... Read More

CORE VALUES: 100 Sit Ups 100 Russian Twists 100 Grasshopper 9min Cap METCON: 27…21…15…21…27 of: High Wall Balls…20/14…12/11 KB Swing…70/53 For Time (15min Time Cap)

3 Rounds of: 200m Farmers Carry…97/70’s (4) 40’ Sled Drag…225/180 21 Back Squats…185/125 For Time

OLYMPIC: 9×1 Split Jerk from rack 9×2 OHS 3×2 High Hang Clean ZONE 2: 0:00-12min- 5/4mile Echo Bike 12min-24min- 2000/1700m Row 24min- 1mile Slow Jog... Read More

STRENGTH: 8mins to work up to a 1RM Bench Press METCON: 6 Rounds of: 400m Run 2 “CINDY” rounds For Time (22min Time Cap)

OLYMPIC: 5×2 Power Snatch 3×3 OHS METCON: 3 Rounds of: 5min AMRAP of: 5 Burpee Box Jump…24/20” 7 Snatch…135/95 9 Wall Balls…20/14…10 1min Rest For... Read More

STRENGTH: 8mins to work up to a 1RM Back Squat METCON: 10 Rounds of: 3 Ring Muscle Ups (scale- 7 Chin Ups) 21 DB CnJ... Read More

STRENGTH: 8min to work up to a 1RM Deadlift METCON: 3 Rounds of: 24 DB Step Ups…50/35’s…20” 34 Strict HSPU For Time (15min Time Cap)

21…15…9 of: Power Clean…185/125 Back Squat…185/125 Bench Press…185/125 For Time

OLYMPIC: 7×2 Squat Clean n Jerk 7×2 Squat Snatch ZONE 2: 2 Rounds of: 800m Jog 2000m Ski 100 S Arm KB Hang Snatch…(light) 100cal... Read More

STRENGTH: (Wendler deload week) Bench Press 40% x 5 50% x 5 60% x 5 METCON: 5 Rounds of: 3min AMRAP of: 3 Rounds of... Read More

OLYMPIC: Muscle Snatch 3×3 Hang Squat Snatch 5×2 METCON: 5 Rounds of: 12 Snatch…135 400m Run For Time (18min Time Cap)

STRENGTH: (Wendler deload week) Back Squat 40% x 5 50% x 5 60% x 5 METCON: 2 Rounds of: 7min AMRAP of: 60m OH Walking... Read More

OLYMPIC: Power Clean 3×3 Hang Squat Clean 5×2 METCON: Every 3min for 12min: 1:20sec Bike Sprint Then: Every 3min for 12min: 1:20sec Row Sprint For... Read More