Daily WOD

METCON: 3 Rounds of: 6min AMRAP of: 27cal Ski 27 Snatches…95/65 27 Back Squats…95/65 3min Rest For Total Reps MILE MASTERY: 400m Run 1min Rest... Read More

Every 8min for 40min: 28/22cal Bike 28 S2OH…95/65 28/22cal Row 6 G.I. Janes For Slowest Round

STRENGTH: Work up to a heavy TnG Power Clean METCON: 1…2…3…4…5…6…7…8…7…6…5…4…3…2…1 of: Power Cleans…155/105 Burpee Box Jump…24/20” For Time

MILE MASTERY: Over the course of the next 8 weeks we will be implementing conditioning specific to decreasing our 1 mile run times. Today we... Read More

CORE VALUES: 2 Rounds of: 6min AMRAP of: 24 “V” Ups 24 Grasshoppers 12 Rt Side Plank Raises 12 Lf Side Plank Raises 2min Rest... Read More

STRENGTH: Take 8mins to establish a 1RM Bench Press METCON: Every 5min for 25min: 16 S Arm Hang KB Snatch…70/53 16/13cal Bike 16 Bench Press…155/105... Read More

STRENGTH: Take 8min to work up to a 1RM Deadlift METCON: 2 Rounds of: 50 HSPU…floor 40/32cal Row 30 Snatches…115/75 3min Rest For Time (21min... Read More

STRENGTH: Take 8min to work up to a 1rep Max Back Squat METCON: 15…12…9 of: Back Squat…185/125 Chest to Bar Pull Ups Toes to Bar... Read More

15min AMRAP of: 30/24cal Row 12 G.I. Janes 24 KB Swings…53/35 24 Sit Ups 3min Rest then: 12min AMRAP of: 30/24cal Bike 12 Turkish Get... Read More

5 Rounds of: 21 Heavy Wall Balls…30/20…10 15 KB S Arm Snatch…70/50 9 Ring/Bar Muscle Ups (Sub- 15 Chin Ups) For Time

STRENGTH: Deadlift 40% x 5 50% x 5 60% x 5 METCON: 60 Clean n Jerks…135/95 200m Sled Push…135/90 For Time (16min Time Cap)

CORE VALUES: 27…21…15…9 of: Barbell Sit Up Med Ball Russian Twists Med Ball Knees to Chest METCON: 6 Rounds of: :45sec AMRAP of Run Calories... Read More

STRENGTH: Bench Press 40% x 5 50% x 5 60% x 5 METCON: 10 Rounds of: 8 Bench Press…155/105 10/8cal Bike 12 KB Swings…70/53 14... Read More

STRENGTH: Take 8min to work up to a heavy Snatch Complex of: 5 Snatch Deadlifts 2 High Hang Snatch METCON: 45 Hang Snatches…115/75 45 Burpee... Read More

STRENGTH: Back Squat 40% x 5 50% x 5 60% x 5 METCON: 5 Rounds of: 3min AMRAP of: 30/24cal Row 15 Back Squat…95/65 15... Read More

12 Rounds of: 12 Clean n Jerks…95/55 24/19cal Bike 3min Rest 6 Rounds of: 12 Burpee onto Plate 24/19cal Ski For Time

Every 9min for 27min: 180m Farmers Carry…70/53’s 27 HSPU…floor 27 Wall Balls…20/14…10 For Slowest Round

CORE VALUES: 1min… :45sec… :30sec of: Hollow Hold Rt Side Plank Lf Side Plank Plank METCON: 3 Rounds of: 24/19cal Bike 12 Chest to Bar... Read More

STRENGTH: Work up to a heavy 8 rep TnG Snatch METCON: Every 6min for 24min: 120m Reverse Sled Drag…180/135 20 Snatch…115/75 20/17cal Ski For Slowest... Read More

STRENGTH: Deadlift 75% x 5 85% x 3 95% x 1 plus METCON: 21/7…15/5…9/3 of: Devils Press…50/35’s Rope Climb 2min Rest 24/12…18/9…12/6 of: Heavy Wall... Read More

STRENGTH: Bench Press 75% x 5 85% x 3 95% x 1 plus METCON: 5 Rounds of: 3min AMRAP of: 40/32cal Row Remainder of 3min... Read More

STRENGTH: Back Squat 75% x 5 85% x 3 95% x 1 plus METCON: Cash in- 47/37cal Ski 53 Back Squats…115/75 27 Pull Ups (sub-... Read More

Every 9min for 45min: 2 Rounds of “CINDY” 35/28cal Bike 35/28cal Ski For Slowest Round

STRENGTH: Work up to a heavy 1 rep Snatch METCON: 27…21…15…9 of: HSPU…35’s Snatch…115/75 For Time

CORE VALUES: Tabata Core 4 Rounds of: 20sec HS Hold 10sec Rest 20sec Hollow Hold 10sec Rest 20sec Plank 10sec Rest 20sec Sit Ups 10sec... Read More

STRENGTH: Deadlift 70% x 3 80% x 3 90% x 3 plus METCON: 5 Rounds of: 27 Wall Balls…20/14…10/9 15 Pull Ups (sub- 6 Ring... Read More

STRENGTH: Wendler week 2 Bench Press 70% x 3 80% x 3 90% x 3 plus METCON: 400m Run 63 Bench Press…135/85 (6) 30m Reverse... Read More

STRENGTH: Take 10mins to work up to a heavy single Clean n Jerk. METCON: Every 9min for 27min: 63/50cal Bike 21 Clean n Jerk…135/95 For... Read More

STRENGTH: Wendler week 2 Back Squat 70% x 3 80% x 3 90% x 3 plus METCON: Every 4min for 20min: 15/12cal Row 12 DB... Read More

55…34…21…13 of: Ski Cals Row Cals Bike Cals Snatch…75/55 For Time (Women- 44…27…17…10) (50min Time Cap)

STRENGTH: Work up to a heavy DB Clean METCON: 10 Rounds of: 10cal Run 8 DB Hang Cleans…70/50’s 20m Burpee Broad Jump For Time

STRENGTH: Warm up to a heavier Thruster then you will be using for the workout METCON: 21 Pull Ups 42 Double Unders 21 Thrusters…95/65 18... Read More

CORE VALUES: 3 Rounds of: 21 DB Sit Ups 1min Plank 15 Good Mornings 9 Strict Toes to Bar METCON: 3 Rounds of: 6min AMRAP... Read More

STRENGTH: Take 8min to work up to a heavy 2rep “touch n go” Snatch. METCON: 20 Snatches…95/65 20 Snatches…135/95 20 Snatches…165/115 3min Rest 40 Burpee... Read More

STRENGTH: Wendler week 1 Bench Press 65% x 5 75% x 5 85% x 5 plus METCON: 10 Rounds of: 60m Reverse Sled Drag…270/225 12... Read More

STRENGTH: Wendler 5,3,1 week 1 Back Squat 65% x 5 75% x 5 85% x 5 plus METCON: Every 4min for 20min: 15 Thrusters…115/75 15... Read More