Daily WOD

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

STRENGTH: Every 2min for 6min: 5 Power Cleans 5 Bench Press METCON: Every 3min for 21min: 12 Bench Press…165/105 12 Power Cleans…165/115 For Slowest Round

20 Rounds of: 150m Run 15/12cal Ski 15/12cal Row For Time

Every 8min for 32min: (2) 40’ Rope Sled Pull…270/225 150m Front Rack Axle Carry…160/110 24 Alternating S Arm DB Clean n Jerk…70/50 For Slowest Round

STRENGTH: 5min EMOM of: 2 Front Squats or 2 OHS METCON: 4 Rounds of: 5min AMRAP of: 30 Wall Balls…20/14…10 30cal Bike 15 Snatches…135/95 15... Read More

CORE VALUES: 100 Russian Twists (Every 2min 10 Hip Raises each side) METCON: 5 Rounds of: 20/17cal Ski 20 KB Swings…70/53 10 Shoot Throughs 1min... Read More

SKILL: Wall Walks and Toes to Bar METCON: 3 Rounds of: 200m Reverse Sled Drag…45/25 7 Wall Walks 21 Toes to Bar 400m Run 2min... Read More

STRENGTH: Every 2min for 8min: 8 Back Squats 8 Shoulder Press METCON: 3 Rounds of: 1:20min AMRAP Assault Bike :40sec Rest 1:20min AMRAP Clean n... Read More

STRENGTH: Every 2min for 8min: 8 Deficit Deadlifts 8 Strict Pull Ups METCON: 3 Rounds of: 44/33cal Row 11 Burpee Box Jump Overs…24/20” 3min Rest... Read More

20 Rounds of: 12/8cal Row 5 Burpee Bar Touch 200m Run For Time

3 Rounds of: 20 Axle Bar S2OH…160/110 20 Axle Bar Cleans…160/110 200m Axle Bar Front Rack Carry…160/110 400m Run For Time (30min Time Cap)

STRENGTH: Take 6mins to work up to a heavy Snatch METCON: 10 Rounds of: 12 Wall Balls…20/14…10 3 Snatches…135/95 3min Rest then: 30 G.I. Janes... Read More

CORE VALUES: 3 Rounds of: 18 S Arm DB Extended Arm Sit Up 18 Rt Side Hip Raise 18 Lf Side Hip 36 Flutter Kicks... Read More

STRENGTH: Take 8mins to work up to a heavy 3rep Deficit Deadlift METCON: Every 4min for 20min: 12 Deadlifts…225/155 12 Burpee Over Bar 24/19cal Bike... Read More

STRENGTH: Use 8mins to work up to a heavy 2rep Thruster METCON: 50 Back Squats…95/65 40 Toes to Bar 40 Thrusters…95/65 30 Toes to Bar... Read More

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