Daily WOD

7 Rounds of: 21/17cal Ski 21 Air Squats 1min Rest then: 21/17cal Bike 21 S Arm DB Shoulder to OH…50/35 1min Rest For Time

STRENGTH: Work up to a heavy 2 Rep Bench Press METCON: 3 Rounds of: 21 HSPU…45’s 15 Bench Press…155/105 9 Ring Muscle Ups (sub- 18... Read More

STRENGTH: 3×3 Deadlift METCON: 1…2…3…4…5…6…7…8…9…10…9…8…7…6…5…4…3…2…1 of: Deadlift…225/155 Bar Facing Burpees For Time (10min Time Cap)

CORE VALUES: 21…15…9…6 of: Hollow Roll (banana to Superman to banana) Barbell Sit Up (1min Plank Hold after each set) (10min Cap) METCON: Every 3min... Read More

STRENGTH: 5×3 OHS or Front Squat METCON: 4 Rounds of: 16 Toes to Bar 16 Alternating S Arm DB Hang Cluster…50/35 16/12cal Bike (EMOM 3... Read More

STRENGTH: 21…15…9 of: Deadlift Dips Bent Over Row DB Skull Crush METCON: Every 4min for 20min: 60m Sled Push…135/90 30/24cal Row For Slowest Round

STRENGTH: 7…5…3 of: Heavy Power Clean Heavy Bench Press Weighted Chin Up METCON: 27…21…15…9 of: Power Clean…135/95 Bench Press…135/85 Pull Ups For Time (22min Time... Read More

7 Rounds of: 4 G.I. Janes 500m Row 30/20cal Bike 30/20cal Ski 1min Rest For Time (50min Time Cap)

27…21…15…9 of: Heavy Wall Balls…30/20…10/9 (2- 40’ Rope Sled Drag after each set) 2min Rest then: 27…21…15…9 of: Ski Cals (21…15…9…6) Toes to Bar For... Read More

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