Daily WOD

METCON: 15min AMRAP of: 3 Wall Walks 12 S Arm DB Snatch…50/35 15 Box Jump Over…24/20” For Total Reps Register for the 2022 CrossFit Games... Read More

CORE VALUES: 2 Rounds of: 3min AMRAP of: Hollow Rock n Roll 1min Rest METCON: 4 Rounds of: 1:20min AMRAP of Run :40sec Rest 1:20min... Read More

STRENGTH: 6min EMOM of: 4 Deadlifts 3 Chin Ups METCON: 10 Rounds of: 12/9cal Bike 6 Burpee Box Jumps…24/20” 6 Pull Ups 1min Rest For... Read More

STRENGTH: 6min EMOM of: 2 Power Clean… HEAVY 2 Bench Press… HEAVY METCON: 2 Rounds of: 22 Power Cleans…135/95 44 Wall Balls…20/14…10/9 88 Double Unders... Read More

STRENGTH: 3 Rounds of: 5 Back Squats 7 DB Shoulder Press 9 Dips METCON: 3 Rounds of: 30 Back Squats…95/65 30/24cal Row 30 HSPU…floor For... Read More

Every 6min for 48min of: 30/24cal Ski 15 Burpee onto Plate 30/24cal Row For Slowest Round

27…21…15…9 of: Bench Press…185/115 Bike Cals (women 21…15…9…6) Deadlift…225/155 Toes to Bar For Time

STRENGTH: 3 Rounds of: 9 Strict Pull Ups 9 Deadlift 12 Bent over DB Row 12 Barbell Curl METCON: 15 Rounds of: 5 Chest to... Read More

CORE VALUES: 10min AMRAP of: 50 Grasshoppers 25 Barbell Sit Up 25 Medball Knees to Chest 25 Rt Side Hip Raises 25 Lf Side Hip... Read More

STRENGTH: Take 8mins to work up to a max set of 8rep Back Squat (Work up in sets of 2reps) METCON: Every 4min for 20min:... Read More

STRENGTH: 9…7…5 of: Single Arm DB Snatch…HEAVY Weighted Chin Up…HEAVY METCON: 5 Rounds of: 10 Toes to Bar 15 Burpee Box Jumps…24/20” 20 S Arm... Read More

STRENGTH: Take 8mins to work up to a heavy 2rep Clean n Jerk METCON: 5 Rounds of: 2min AMRAP of: Calorie Row 1min AMRAP of:... Read More

Every 2min for 44min: First 2min- 22cal Run Second 2min- 22/18cal Ski Third 2min- 22 Burpee onto Plate For Time

STRENGTH: Take 10min to work up to a 2rep Back Squat METCON: 6 Rounds of: 40’ Rope Sled Pull…315/225 8 Back Squats…225/155 400m Run 1min... Read More

STRENGTH: Take 8min to work up to a heavy Power Snatch METCON: 21…15…9 of: Snatch…115/75 Ski Cals (17…12…7) 3min Rest 21…15…9 of: Strict HSPU…floor SDLHP…115/75... Read More

CORE VALUES: 75 Med Ball Knees to Chest (Starting with and every 3min, 15 Barbell Sit Ups, 1min Plank) (12min Time Cap) METCON: 24min AMRAP... Read More

STRENGTH: 9…7…5 of: SDLHP…heavy Weighted Dip METCON: Every 7min for 21min: 55/44cal Row 100 Double Unders 10 Wall Walks (sub- 39 HR Push Ups) For... Read More

STRENGTH: Take 8mins to work up to a heavy 2rep Zercher Squat METCON: 5 Rounds of: 3min AMRAP of: 25 Wall Balls…20/14…10/9 20 S. Arm... Read More

STRENGTH: Take 8mins to work up to a heavy Clean n Jerk METCON: Every 3min for 21min: 8 Clean n Jerks…135/95 90m Sled Push…45/25 For... Read More

8 Rounds of: :20sec AMRAP of Calorie Run :40sec Rest :20sec AMRAP of Calorie Ski :40sec Rest :20sec AMRAP of Calorie Bike :40sec Rest :20sec... Read More

7 Rounds of: 30m Reverse Sled Drag…315/225 10 Burpee Box Jump Over…24/20” 20 S. Arm DB Hang CnJ…50/35 For Time

STRENGTH: Take 8mins to work up to a 1RM Shoulder Press METCON: 21min AMRAP of: 8 Bar Muscle Ups (sub- 15 Pull Ups) 13 Wall... Read More

STRENGTH: Take 8mins to work up to a 1RM Deadlift METCON: Every 3min for 24min: 50 Double Unders 10 Kb Sit Ups…35/26 20/16cal Row For... Read More

STRENGTH: 8min EMOM of: 2 Power Snatches 1 Hang Squat Snatch 1 OHS METCON: 2 Rounds of: 22 Snatches…135/95 22cal Run 22 Toes to Bar... Read More

STRENGTH: Take 10mins to warm up to a 1RM Bench Press METCON: 10 Rounds of: 8 Strict Pull Ups 10 Bench Press…115/75 12/9cal Bike For... Read More

STRENGTH: Take 8mins to work up to a 1RM Back Squat METCON: Every 4min for 20min: 8 Burpee Over Bar 16 Back Squat…135/95 24/20cal Row... Read More

20 Rounds of: 7 Wall Balls…20/14…10/9 11/8cal Row 11/8cal Bike 11/8cal Ski For Time

STRENGTH: Work up to a heavy Bench Press and Power Clean METCON: 10-1 of: Power Clean…185/125 Bench Press…185/125 DB Weighted Chin Ups…35/25 For Time

STRENGTH: Deadlift and Shoulder Press (Deload week) 40% x 5 50% x 5 60% x 5 METCON: Every 6min for 24min: 34/27cal Row 27 S.... Read More

CORE VALUES: 1:30min… 1min… :30sec of: Plank with right arm and left foot off the ground Plank with left arm and right foot off the... Read More

SKILL: Take 10mins to work up to the most difficult 2rep scale of a HSPU METCON: 5 Rounds of: 30m Sled Push…315/225 15 Strict HSPU... Read More

STRENGTH: Bench Press 40% x 5 50% x 5 60# x 5 METCON: Every 3min for 21min: 11 Power Cleans…135/95 22/17cal Ski For Slowest Round

STRENGTH: (Deload week) Back Squat 40% x 5 50% x 5 60% x 5 METCON: 5 Rounds of: 3min AMRAP of: 15 Thrusters…115/75 15 Chest... Read More

250/200cal Ski (Every 4min 15/12cal Bike) 4min Rest then: 250/200cal Row (Every 4min 15 Burpee Bar Touch) For Time

Every 8min for 24min: 5 Rounds of: 40’ Rope Sled Pull…225/180 40’ Sled Push…225/180 Then: 20/16cal Bike For Slowest Round

STRENGTH: Shoulder Press 75% x 5 85% x 3 95% x 1 plus METCON: 12 Rounds of: 7 Toes to Bar 7 KB Swings…70/53 7... Read More