Daily WOD

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

5 Rounds of: 50/40cal Ski 200m Sled Drag…45/25 20 Med Ball Knees to Chest 20 Sit Ups 12 Burpee Bar Touch 200m Run For Time

3 Rounds of: 30 Heavy Wall Balls…30/20…10 10 Ring Muscle Ups (sub- 30 Pull Ups) 10 Burpee Box Jump…30/24” 10 Power Cleans…185/125 For Time Order... Read More

METCON: 10 Rounds of: 60m Reverse Sled Drag…180/135 18/14cal Ski 1min Rest For Time (25min Time Cap) MILE MASTERY: With a partner: 2 Rounds of:... Read More

STRENGTH: 9…7…5 of: DB Bench Dip Shoulder Press METCON: Cash in- 1mile Run 5 Rounds of: 15 Bench Press…155/95 20 KB Swing…70/53 For Time (18min... Read More

METCON: Every 6min for 24min: 24/19cal Row 24 Wall Balls…20/14…10 12 Toes to bar 12 Burpee Bar Touch For Slowest Round MILE MASTERY: Every 3min... Read More

STRENGTH: Work up to a heavy Snatch METCON: 5min AMRAP of: 27 Snatch…95/65 27/21cal Bike 2min Rest 5min AMRAP of: 21 Snatches…135/95 21/17cal Bike 2min... Read More

METCON: Every 5min for 20min: 10 SDLHP…135/95 20 Pull Ups 30 Push Ups 40 Air Squats (touch your butt to a wall ball and extend... Read More

1.5mile Run 3000/2400m Row 3000/2400m Ski 100/80cal Bike For Time (45min Time Cap)

5 Rounds of: (4) 40’ Sled Rope Drag…270/225 16 High Wall Balls…20/14…12/11 16 Toes to Bar 200m Run 2min Rest For Time

METCON: 2 Rounds of: 30/21cal Ski 1min Rest 30/21cal Row 1min Rest 30/21cal Bike 1min Rest 30 DB Sit Ups…35/25 1min Rest For Time (20min... Read More

STRENGTH: 9…7…5 of: Back Squat Deadlift Shoulder Press METCON: Every 2min for 20min: 21 Air Squats 15 Push Ups 9 Pull Ups For Slowest Round

METCON: (2 Rounds of) 3 Rounds of: 28/22cal Row 14 HSPU…45’s 14 KB Swings…70/53 3min Rest For Time (24min Time Cap) MILE MASTERY: 600m Run... Read More

STRENGTH: 5 x 2 Power Cleans METCON: Every 3min For 21min: 6 Power Cleans…155/105 21/17cal Bike For Slowest Round

METCON: 5 Rounds of: 10 Front Squats…135/95 11 HR Push Ups 10 High Wall Balls…20/14…12/11 13 Chest to Bar Pull Ups 20 Air Squats 15/11cal... Read More

800…600…400…200…400…600 of: Meter Run Meter Row Meter Ski For Time

STRENGTH: Work up to a heavy Bench Press and Deadlift METCON: 27…21…15…9 of: Deadlift…225/155 Bench Press…185/125 For Time

METCON: 200m Reverse Sled Drag…135/90 63/51cal Ski 42 Burpee Box Jumps…24/20” 21 Clean n Jerks…155/105 For Time (17min Time Cap) MILE MASTERY: 10min EMOM of:... Read More

STRENGTH: Take 8mins to work up to a heavy Snatch METCON: 10 Rounds of: 15 Wall Balls…20/14…10 4 Snatches…135/95 For Time (16min Time Cap)

METCON: 6min AMRAP of: 60m Farmers Carry…70/53 15 Burpee onto plate 1min Rest 6min AMRAP of: 15/11cal Bike 15 S Arm DB S2OH…50/35 1min Rest... Read More

STRENGTH: Work up to a heavy set of 8 Back Squats METCON: Every 4min for 24min: 21/17cal Row 30 Air Squats 14 Pull Ups For... Read More

METCON: 21…15…9 of: Shoot Throughs (sub- Ring Muscle Ups) Power Clean…155/105 For Time (15min Time Cap) MILE MASTERY: 5 Rounds of: 2min AMRAP of Treadmill... Read More

**NO CLASSES TODAY** 20 Rounds of: 200m Run 5 Burpee Box Get Overs…48” For Time *Burpee Box Get Over- Use a band to attach two... Read More

METCON: 42 HR Push Ups 21/17cal Bike 42 Dips 21/17cal Bike 42 HSPU…floor 21/17cal Bike 42 Bench Press…135/85 21/17cal Bike 42 S. Arm DB S2OH…50/35... Read More

METCON: 10 Rounds of: :20sec AMRAP of Calorie Ski :40sec Rest :20sec AMRAP of Burpee Box Jump…24/20” :40sec Rest For Total Calories MILE MASTERY: 800m... Read More

STRENGTH: Take 8mins to work up to a heavy Clean n Jerk METCON: 60 Clean n Jerks…135/95 7 Rounds of “CINDY” 1000m Row For Time... Read More

METCON: Every 3min for 21min: 21/17cal Bike 60m Sled Push…90/45 For Slowest Round MILE MASTERY: 10min EMOM of: 150m Run

STRENGTH: 3 Rounds of: 6 Banded Deadlift 9 Chin Ups 12 DB Bent Over Row 15 Barbell Curl METCON: 27…21…15…9 of: KB Swings…70/53 Burpee Onto... Read More