Daily WOD

STRENGTH: Take about 8mins to work in small sets to a heavy 8 rep Thruster METCON: Every 4min for 20min: 9 Bench Press…185/115 14 High... Read More

STRENGTH: Take small sets to work up to a heavy 8rep Pull Up METCON: 5 Rounds of: 21 KB Swings…70/53 15 Chest to Bar Pull... Read More

STRENGTH: In small light sets, work up to the heaviest 8rep Back Squat you can perform with good form. METCON: 2 Rounds of: 40 HSPU…floor... Read More

Every 4min for 36min: 60/48cal of a Machine For Slowest Round

STRENGTH: Work up to a heavy 1 rep Snatch METCON: 400m Run 15 Snatches…135/95 1min Rest 400m Run 12 Snatches…165/115 1min Rest 400m Run 9... Read More

STRENGTH: Take 6mins to work up to the hardest version of a strict Pull Ups. Make the loading slightly lighter for the following EMOM. 6min... Read More

CORE VALUES: 50…40…30…20…10 of: Sit Ups Grasshoppers METCON: 4 Rounds of: (10) 30m Shuttle Touches 20 HSPU…floor 20 S Arm DB Hang Squat Clean…50/35 20... Read More

STRENGTH: 5min EMOM of: 1 Hang Clean 2 Power Clean METCON: 22 Power Cleans…155/105 44/35cal Ski 88 High Wall Balls…20/14…12/11 44/35cal Ski 22 Power Cleans…155/105... Read More

STRENGTH: 9…7…5 of: Deadlift Strict HSPU METCON: Every 4min for 20min: 15 Burpee Box Jumps…24/20” 30/24cal Row For Slowest Round Please come out Saturday for... Read More

STRENGTH: 6…4…2 of: Heavy Back Squat Weighted Chin Up (about 2min Rest between sets) METCON: 3 Rounds of: 8 Ring Muscle Ups (sub- 18 Pull... Read More

20 Rounds of: 200m Run 13/10cal Ski For Time

METCON: 10 Rounds of: 7 Chin Ups 7 Bench Press…165/105 7 S Arm DB Snatch…100/70 7 S DB Squats…100/70 (hold the DB anyway) 7/5cal Ski... Read More

CORE VALUES: 3 Rounds of: 1min AMRAP of S Arm DB Sit Ups 1min AMRAP Rt Side Hip Raises 1min AMRAP Lf Side Hip Raises... Read More

STRENGTH: Every 2min for 8min: 9 DB Bench Press 9 Dips 9 HR Push Ups METCON: Every 5min for 25min: 21/17cal Bike 21 DB Deadlifts…50/35’s... Read More

3 Rounds of: 33/26cal Row 33 KB Swings…53/35 (3) 10m Walking Lunge 33 Box Jumps…20” 3min Rest then: 1mile Run 60 Toes to Bar 60... Read More

STRENGTH: Every 2min for 8min: 5 Weighted Pull Ups 7 Bent Over Rows 9 DB Curls METCON: 5 Rounds of: 18/14cal Ski 18/14cal Bike 18... Read More

STRENGTH: 2x30m Reverse Sled Drag Zercher Carry METCON: 200m Reverse Sled Drag Zercher Carry…180/135 (sled) …90/70 (axle bar) 100 KB Step Ups…70/53 (holding KB anyway)... Read More

Every 10mins for 40mins: 50/40cal Row 50/40cal Bike 50 KB Swings…53/35 For Slowest Round

4 Rounds of: 21 Back Squats…185/125 (6) 40’ Rope Sled Drag…135/90 1min Rest For Time

STRENGTH: Take 8mins to work up to a 1RM Bench Press METCON: 3 Rounds of: 200m Run 30/24cal Row 20/16cal Bike 18 Pull Ups (sub-... Read More

STRENGTH: Take 8mins to work up to a 1RM Shoulder Press METCON: 5 Rounds of: 3min AMRAP of: 24/19cal Ski 12 Snatches…135/95 6 Burpee Over... Read More

STRENGTH: Take 10mins to work up to a 1RM Back Squat METCON: 10 Rounds of: (2) 30m Shuttle Touches 10 Wall Balls 1 Wall Walk... Read More

STRENGTH: Warm up to a max Deadlift METCON: Every 6min for 18min: 33/26cal Bike 22 Deadlifts…225/155 33 HSPU…floor For Slowest Round

**10:00am CLASS ONLY TODAY** With a partner, complete the following: 18…15…12…9…6 of: Clean n Jerk…165/115 (3 Rounds of “Cindy” before each set) For Time (21min... Read More

**10am CLASS ONLY ON LABOR DAY** 5 Rounds of: 400m Run 25/20cal Row 400m Run 25/20cal Ski For Time

STRENGTH: 4 Rounds of: 7 Deadlifts…315/225 14 Burpee Over Bar 2min Rest 4 Rounds of: 7 Power Cleans…185/125 14 Toes to Bar For Time (17min... Read More

STRENGTH: Shoulder Press 40% x 5 50% x 5 60% x 5 METCON: Every 2min For 20min: 1st 2min- 24/19cal Ski 2nd 2min- 24/19cal Row... Read More

STRENGTH: Back Squat 40% x 5 50% x 5 60% x 5 METCON: 15…12…9…6 of: Back Squat…185/125 (from floor) Chest to Bar Pull Ups Toes... Read More

400m KB Sled Push…45/25…Goblet Squat(53/35)* 1min Rest 8 Rounds of: 8 Chin Ups 10m Walking Lunge (rig to the ski erg) 12cal Ski 10m Walking... Read More

STRENGTH: Bench Press 40% x 5 50% x 5 60% x 5 METCON: 4 Rounds of: 30/24cal Row 24 High Wall Balls…20/14…12/11 18 Bench Press…135/85... Read More

STRENGTH: Deadlift (deload week) 40% x 5 50% x 5 60% x 5 METCON: 3 Rounds of: 6min AMRAP of 21 Snatches…135/95 27/21cal Bike 9... Read More

4 Rounds of: 25/20 cal Ski 1 Round of “CINDY” 25/20cal Row 1 Round of “CINDY” 25/20cal Bike 1 Round of “CINDY” 400m Run 1min... Read More

***USA POWERLIFTING MEET TODAY*** **GYM CLOSED UNTIL 7pm** *Class is at Strouds preserve 9am with coach Rachel and coach Karis*

**NO CLASSES SATURDAY 8/27 GYM CLOSED** STRENGTH: Shoulder Press 75% x 5 85% x 3 95% x 1 plus METCON: Every 4min for 20min: 23/18cal... Read More

CORE VALUES: 10min EMOM of: EVEN MIN- 45sec Hollow Hold ODD MIN- 45sec Plank METCON: 200m Sled Push…90/45 21 Wall Walks 1min Rest then: 5... Read More

STRENGTH: Back Squat 75% x 5 85% x 3 95% x 1 plus MDTCON: 10 Rounds of: 15 Wall Balls…20/14…10’ 3 Snatches…135/95 For Time (12min... Read More