Daily WOD

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

STRENGTH: Bench Press 75% x 5 85% x 3 95% x 1 plus METCON: Every 6min for 24min: 24 S DB Box Step Ups…50/35…20” 18... Read More

STRENGTH: Deadlift 75% x 5 85% x 3 95% x 1 plus METCON: 27…21…15…9 of: Deadlift…185/125 Row Calories (21…15…9…6) HSPU…floor Bike Calories For Time (22min... Read More

Every 8min for 40min: 35/28cal Ski 30/24cal Row 25/20cal Bike For Slowest Round

5 Rounds of: Cash in- 200m Reverse Sled Drag…180/135 Then: 20 Bench Press…155/95 15 DB Hang Snatch…50/35’s 40 Air Squats For Time

STRENGTH: Shoulder Press 70% x 3 80% x 3 90% x 3 plus METCON: 5 Rounds of: 3min AMRAP of: 24 Calorie Row 12 Burpee... Read More

STRENGTH: Take 8mins to work up to a heavy TnG Clean n Jerk METCON: 10 Rounds of: 15/11cal Ski 6 Clean n Jerks…155/105 1min Rest... Read More

STRENGTH: Back Squat 70% x 3 80% x 3 90% x 3 plus METCON: 5 Rounds of: 10 Toes to Bar 30 S Arm DB... Read More

STRENGTH: Back Squat 70% x 3 80% x 3 90% x 3 plus METCON: 5 Rounds of: 10 Toes to Bar 30 S Arm DB... Read More

STRENGTH: Bench Press 70% x 3 80% x 3 90% x 3 plus METCON: Every 4min for 24min: 22 Wall Balls…20/14…10 60m Sled Push…135/90 11... Read More

STRENGTH: Deadlift 70% x 3 80% x 3 90% x 3 plus METCON: 5 Rounds of: 17 HSPU…35’s 12 Deadlifts…225/155 7 G.I. Janes For Time... Read More

50…40…30…20 of: Calorie Bike (40…32…24…16) KB Single Arm Hang Snatch…53/35 2min Rest then: 50…40…30…20 of: Calorie Row (40…32…24…16) Air Squats 2min Rest 1mile Run For... Read More

METCON: 200m Axle Front Rack carry…160/110 50 Back Squat…185/125 (from rack) (8) 40’ Rope Sled Drag…270/225 50/40cal Ski For Time

STRENGTH: Shoulder Press 65% x 5 75% x 5 85% x 5 plus METCON: 7 Rounds of: 8 Box Jump Overs…24/20” 12 Pull Ups 200m... Read More

CORE VALUES: 5 Rounds of: 7 Strict Toes to Bar 14 Single DB Extended Arm Sit Up 20sec Hollow Hold 40sec Plank METCON: 100 Burpee... Read More

STRENGTH: Squat 65% x 5 75% x 5 85% x 5 plus METCON: 3 Rounds of: 30 Wall Balls…20/14…10 20 Snatches…95/65 2min Rest then: 3... Read More

STRENGTH: Bench Press 65% x 5 75% x 5 85% x 5 plus METCON: Every 8min for 24min: 24 S DB Step Ups…50/35…20” 44 Bench... Read More

STRENGTH: Cycle number 2 of Wendler starts today. When figuring your 1RM add 10 pounds to the lower body movements and 5 pounds to the... Read More

Every 6min for 42min: 25/20cal Row 12 KB Swings…70/53 200m Run For Slowest Round

STRENGTH: Work up to a heavy power Snatch METCON: 10-1 of: Snatch…155/105 (1 “Cindy” round before each round) For Time

STRENGTH: Shoulder Press 40% x 5 50% x 5 60% x 5 METCON: 50/40cal Row 50 Double Unders 15 Toes to Bar 20 Shoulder Press…115/75... Read More

CORE VALUES: 21…15…9 of: DB Sit Ups Med Ball Knees to Chest Russian Twists Grasshoppers METCON: 2 Rounds of: 55/44cal Ski 200m Sled Push…90/45 2min... Read More

STRENGTH: Back Squat 40% x 5 50% x 5 60% x 5 METCON: 15 Clean n Jerk…155/105 35 Back Squats…155/105 15 Clean n Jerk…155/105 45... Read More

STRENGTH: Bench Press 40% x 5 50% x 5 60% x 5 METCON: 6 Rounds of: 2min AMRAP of: Cash in- 15 Bench Press…165/105 Remainder... Read More

STRENGTH: Deload week Deadlift 40% x 5 50% x 5 60% x 5 METCON: 21…15…9 of: Bike Cals (18…12…6) Deadlift…185/125 2min Rest then: 21…15…9 of:... Read More

3 Rounds of: 14min AMRAP of: Cash in- 800m Run 75/60cal Ski 75/60cal Row 25 Burpee Bar Touch 2min Rest For Total Reps

11 Rounds of: 12 Wall Balls…20/14…10 (6) 15m Shuttle Touch 12 HSPU…floor 12 KB Swings…70/53 For Time

STRENGTH: Shoulder Press 75% x 5 85% x 3 95% x 1 plus METCON: 3 Rounds of: 18 Burpee Box Jumps…24/20” 18 Chest to Bar... Read More