Daily WOD

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

9 Rounds of: :20sec AMRAP of Ski Cals :40sec Rest :20sec AMRAP of Bike Cals :40sec Rest :20sec AMRAP of Row Cals :40sec Rest For... Read More

STRENGTH: Back Squat 75% x 5 85% x 3 95% x 1 plus METCON: Every 6min for 24min: 15 Toes to Bar 15 DB Sit... Read More

STRENGTH: Bench Press 75% x 5 85% x 3 95% x 1 plus METCON: 3 Rounds of: 21 Shoulder to OH…135/95 42 Air Squats 21/17cal... Read More

STRENGTH: Wendler week 3 Deadlift 75% x 5 85% x 3 95% x 1 plus METCON: 55/44cal Bike 44 Deadlifts…185/125 44/35cal Bike 35 Deadlifts…185/125 33/26cal... Read More

10 Rounds of: 15/12cal Ski 12 Air Squat Jumps Then: 10 Rounds of: 15/12cal Row 12 Hang Clean n Press…75/55 For Time (45min Time Cap)... Read More

STRENGTH: Work up to a heavy Power Clean and heavy Bench Press METCON: 10-1 of: Power Clean…205/145 Bench Press…205/125 For Time

STRENGTH: STRENGTH: Shoulder Press 70% x 3 80% x 3 90% x 3 plus METCON: 10 Rounds of: 60m Sled Push…45/25 12 Strict HSPU…floor 8... Read More

CORE VALUES: 5 Rounds of: 20 DB Sit Ups 10 Rt Side Hip Raises 10 Lf Side Hip Raises (10min Time Cap) METCON: Every 6min... Read More

STRENGTH: Back Squat 70% x 3 80% x 3 90% x 3 plus METCON: 7 Rounds of: 2min AMRAP of: 12 Burpee Bar Touch Remainder... Read More

STRENGTH: Bench Press 70% x 3 80% x 3 90% x 3 plus METCON: 5 Rounds of: 20/17cal Bike 3 Rounds of “CINDY” 2min Rest... Read More

STRENGTH: Wendler week 2 Deadlift 70% x 3 80% x 3 90% x 3 plus METCON: Every 5min for 20min: 34/27cal Ski 21 Deadlifts…135/95 13... Read More

2000m Row Then: 5 Rounds of: 16 S Arm DB Snatch…50/35 8 Burpee onto Plate Then: 2000m Ski 800m Run For Time

7 Rounds of: 18 Wall Balls…20/14…10 6 Bench Press…185/115 200m Run For Time

STRENGTH: Shoulder Press 65% x 5 75% x 5 85% x 5 plus METCON: Every 2min for 20min: 30m Reverse Sled Drag…225/180 10 KB Swings…70/53... Read More

CORE VALUES: 1min…45sec…30sec of: Hollow Body Hold Lf Side Plank Hold Rt Side Plank Hold Plank Hold METCON: 18 Wall Walks 800m Run 14 Wall... Read More

STRENGTH: Back Squat 65% x 5 75% x 5 85% x 5 plus METCON: 5 Rounds of: 3min AMRAP of: 21/17cal Ski 15 Back Squats…135/95... Read More

STRENGTH: Wendler week 1: Bench Press 65% x 5 75% x 5 85% x 5 plus METCON: 5 Rounds of: 20 Bench Press…115/65 20 S... Read More

STRENGTH: Wendler Cycle Week 1: Deadlift 65% x 5 75% x 5 85% x 5 plus METCON: Every 5min for 20min: 2721cal Row 17/13cal Bike... Read More

4 Rounds of: 3:20min AMRAP of: 15/12cal Ski 15 Clean n Jerk…75/55 :40sec Rest 3:20min AMRAP of: 15/12cal Row 15 Burpee Over Bar :40sec Rest... Read More

STRENGTH: 5×2 Bench Press METCON: 10 Rounds of: 8 Bench Press…185/115 16 S Arm DB Snatch…50/35 20/16cal Row 1min Rest For Time

STRENGTH: Every 2min for 8min: 3 Strict Pull Ups 6 Bent Over Rows 9 Barbells Curls METCON: 2 Rounds of: 30 Burpee Box Jumps…24/20” 30... Read More

CORE VALUES: 10 Rounds of: 10 Russian Twists 10 Grasshoppers (10min Time Cap) METCON: Every 4min for 24min: 15/12cal Bike 10m Sled Push…225/180 10/8cal Ski... Read More

STRENGTH: 5min EMOM of: 2 Shoulder Press METCON: 5 Rounds of: 15 Shoulder Press…115/75 15 Toes to Bar 8 Burpee Bar Touch 200m Run For... Read More

STRENGTH: 5min EMOM of: 2 Back Squat METCON: 4 Rounds of: 4min AMRAP of: Cash in- 60m Reverse Sled Drag…225/180 30 KB SDLHP…70/53 30 Wall... Read More

***10:00am CLASS ONLY*** With a partner, complete the following: 20min AMRAP up ladder of: 3 Bear Complex…95/65 3 Burpee Over Bar 3 Pull Ups For... Read More

***9:00am CLASS ONLY TODAY*** ***10:00am CLASS ONY 7.4.22*** 6 Rounds of: 50/40cal Row 20 Box Step Ups…20/24” 5 Shoot Throughs 5 Chin Ups 400m Run... Read More

10 Rounds of: 9/7cal Ski 7 Burpee Box Jumps…24/20” 5 Power Cleans…185/125 For Time (25min Time Cap)

STRENGTH: 5min EMOM of: 2 Thrusters METCON: Every 5min for 20min: 15 HDDWB’s…20/14…12/11 15 Chest to Bar Pull Ups 200m Run For Slowest Round

CORE VALUES: 1min Plank 100 DB Sit Ups 1min Plank 100 Russian Twists 1min Plank METCON: 3 Rounds of: 6min AMRAP of: 12/8cal Bike 8... Read More

STRENGTH: 5min EMOM of: 3 Shoulder Press METCON: 50/40cal Ski 50 Burpee onto plate 50 S DB Step Ups…50/35…20” 50 Toes to Bar 50 Shoulder... Read More

STRENGTH: 5min EMOM of: 2 Strict Pull Ups 6 S Arm DB Row METCON: 4 Rounds of: 3min AMRAP of: Cash in- 27/21cal Row 9... Read More