Daily WOD

STRENGTH: Take 7mins to work up to a heavy 2rep Bench Press METCON: 4 Rounds of: 5min AMRAP of: 21 Bench Press…155/95 15 DB Hang... Read More

12min AMRAP of Ski Calories (Every 3min 12 Burpees onto plate) 2min Rest 12min AMRAP of Bike Calories (Every 3min 12 DB Snatch…50/35) 2min Rest... Read More

Every 7min for 28min: 27/21cal Bike 21 S Arm DB Hang Clean n Jerks…70/50 15 Burpee Box Jump Over…24/20” 9 Chin Ups For Slowest Round

STRENGTH: 5min EMOM of: 2 Power Cleans METCON: 3 Rounds of: 40 Wall Balls…20/14…10 15 Power Cleans…135/95 For Time (15min Time Cap) Watch team Explode... Read More

MOBILITY: Hips and Ankles METCON: 5 Rounds of: 3min AMRAP of: Cash in- 200m Sled Push…45/25 Remainder of time Rope Climbs 2min Rest For Total... Read More

CORE VALUES:: 12min AMRAP of: 36 Grasshoppers 36 Sit Ups 36 Med Ball Knees to Chest 36 Russian Twists (Every 3min 1min Plank) METCON: 4... Read More

STRENGTH: Every 2min for 8min: 5 Deadlifts 5 Shoulder Press METCON: 8 Rounds of: 15 Shoulder to OH…115/75 21/18cal Row 1min Rest For Time (21min... Read More

STRENGTH: Every 2min for 8min: 4 Strict Chest to Bar Pull Ups 4 Back Squats METCON: Every 5min for 20min: 21/18cal Bike 18 Back Squats…135/95... Read More

1mile Run Then: 10 Rounds of: 5 Burpee Bar Touch 5 Chin Ups Then: 800m Run Then: 10 Rounds of: 10 S DB Box Step... Read More

STRENGTH: Take 10mins to work up to a single heavy Bench Press METCON: 4 Rounds of: 20 Bench Press…165/105 200m Reverse Sled Drag…180/135 200m Farmers... Read More

STRENGTH: Every 2min for 6min: 5 Front Squat 9 Bent Over Rows METCON: 8 Rounds of: 15 Wall Balls…20/14…10 15cal Ski 15 KB Swings…70/53 For... Read More

STRENGTH: Work up to a heavy complex of: 2 Power Snatch 1 Hang Squat Snatch 1 OHS METCON: 21…15…9 of: Snatch…155/105 Burpee Bar Touch For... Read More

CORE VALUES: 8min AMRAP of: 22 Barbell Sit Ups 22 Rt Side Hip Raise 22 Lt Side Hip Raise 22 Med Ball Knees to Chest... Read More

STRENGTH: Work up to a heavy complex of: 3 Deadlifts 4 Power Cleans 2 Jerks METCON: 5 Rounds of: 3min AMRAP of: 21/17cal Row 15... Read More

*** 3…2…1… GO!!! is at 10:00am *** ** Please arrive early and stretch/warm up on your own ** * Friends and Family members are welcome... Read More

**”MURPH” Monday 10:00am** 10 Rounds of: :20sec AMRAP of Ski Calories :40sec Rest :20sec AMRAP of Bike Calories :40sec Rest :20sec AMRAP of Row Calories... Read More

(6) 40’ Rope Sled Pull…180/135 33 Burpee onto Plate 33 S Arm KB Hang Snatch…70/53 33 Burpee onto Plate (6) 40’ Rope Sled Pull…180/135 For... Read More

MILE MASTERY: 1 mile Retest METCON: 27…21…15…9 of: Power Clean…135/95 Dips For Time (12min Time Cap)

METCON: 24min AMRAP of: 24 S Arm DB Hang Squat Cleans…50/35 24/19 Calorie Bike 24 KB Swings…70/53 24 Sit Ups 24 Grasshoppers 24 S Arm... Read More

METCON: Every 3min for 21min: 27/21cal Row 17 Shoulder to OH…115/75 For Slowest Round MILE MASTERY: Every 5min for 10min: 800m Jog *Friday is the... Read More

*** “MURPH” 10:00am Monday 5/30 ** STRENGTH: 5min EMOM of: 3 Chin Ups 6 Muscle Snatch 9 Barbel Curl METCON: 12 Rounds of: 3 Snatches…135/95... Read More

METCON: 10…20….30….40…50 of: Ski Cals Wall Balls…20/14…10 Toes to Bar Burpee Bar Touch For Time or Total Reps (25min Time Cap) MILE MASTERY: 200m Run... Read More

20 Rounds of: 5 Toes to Bar 5 Burpees 10 KB S Arm Hang Snatch…53/35 10/8cal Bike For Time

STRENGTH: Work up to a heavy Squat Clean METCON: 3 Rounds of: 15 Squat Cleans…155/105 21 Pull Ups 400m Run (outside) For Time (15min Time... Read More

METCON: 8 Rounds of: 15 Wall Balls…20/14 6 Burpee onto Plate 15/12cal Ski For Time (22min Time Cap) MILE MASTERY: Every 5min for 15min: 600m... Read More

STRENGTH: 9…7…5 of: Strict HSPU Dips DB Skull Crushers METCON: 40…30…20…10 of: Bike Cals (32…24…16…8) HSPU…45’s (sub- HR Push Ups) For Time (16min Time Cap)

METCON: 2 Rounds of: 9min AMRAP of: Cash in- 120m Sled Push…45/25 30 Chest to Bar Pull Ups 30 Burpee Bar Touch 30/24cal Ski 30... Read More

STRENGTH: Warm up with small sets then do 6 reps at a heavy weight for Deadlift. METCON: Every 5min for 25min: 30/24cal Row 15 Deadlifts…185/125... Read More

STRENGTH: Before the metcon work up to a heavy hang clean, heavy shoulder press and heavy back squat. METCON: Cash in- 5 Rounds of “CINDY”... Read More

50…40…30…20…10 of: Calorie Ski Calorie Row Sit Ups (25 Box Step Ups after each exercise…24/20”) For Time

STRENGTH: Take 10mins to work up to a heavy Snatch Complex of: 3 Snatch Deadlift 2 Hang Snatch 1 Power Snatch METCON: 15 Rounds of:... Read More

METCON: 30 Cal Echo bike 30m Reverse Sled Drag…225/180 30 Double Dumbbell Burpee Deadlift (50/35) 30m Reverse Sled Drag…225/180 20 Cal Echo bike 30m Reverse... Read More

STRENGTH: 12…9…6 of: Strict Pull Ups Bent over Row (21 DB Curls after each set) METCON: 4min AMRAP of: Cash In- 90m Sled Push…90/45 21... Read More

METCON: 2 Rounds of: 70/56cal Row 35 Single DB Step Ups…50/35 45 Bench Press…115/65 For Time (21min Time Cap) MILE MASTERY: Every 5min for 15min:... Read More

STRENGTH: Take 8min to work up to a heavy single Clean n Jerk METCON: 10-1 of: Clean n Jerk…165/135 (1 Round of “CINDY” and 4... Read More

METCON: Every 2min for 24min: 5 Deadlift…275/195 7 Strict HSPU…45’s For Slowest Round MILE MASTERY: 100m Run :30sec Rest 200m Run :30sec Rest 400m Run... Read More