Daily WOD

MERRY CHRISTMAS!! **No Classes today**

***Classes at 6am, 7:30am, 9am and 12pm ONLY TODAY*** ***CLOSED 12/25*** 1 Ring Muscle Up (sub: Bar MU or 3 Chin Ups) 2 OHS…95/65 pounds 3... Read More

CORE WORK: 1min Hollow Body Hold 1min Rt Side Plank Hold 1min Lf Side Plank Hold 15 Goodmornings…35/15 METCON: 27…21…15…9 of: HSPU…45’s (6) 30m Shuttle... Read More

STRENGTH: 8min EMOM of: 2 Snatch Deadlift 1 Snatch High Pull 1 Squat Snatch METCON: Every 3min for 21min: 12/9cal Ski 12/9cal Bike 6 Snatch…135/95... Read More

STRENGTH: Every 2min for 10min: 5 Pull Ups 7 Bent Over Rows 9 Sumo Deadlifts METCON: 5 Rounds of: 4 Rope Climbs 28 Wall Balls…20/14…10/9... Read More

STRENGTH: Every 2min for 10min: 5 Bench Press 7 DB Shoulder Press 9 Bench Dips METCON: Every 6min for 24min: 15 Bench Press…135/95 15 Power... Read More

Every 10min for 40min: 40cal Run 30/25cal Ski 20 Clean n Jerks…75/55 10/8cal Bike For Slowest Round

8 Rounds of: (2) 40′ Rope Sled Drag…315/270 20 S Arm DB Hang Clean n Jerk…70/50 20 Dips 1min Rest For Time

STRENGTH: Take 8mins to work up to a heavy Power Clean METCON: 5min AMRAP of: 9/7cal Ski 6 Power Cleans…165/115 3 Burpee over Bar 2min... Read More

STRENGTH: 5 Rounds of: 5 Incline Bench (stack 3 45# plates under head of bench) 7 Dips 9 DB Skull Crushers (on the floor) METCON:... Read More

STRENGTH: Take 8mins to work up to a heavy Snatch Complex of : 2 High Hang Squat 2 Power Snatch METCON: 3 Rounds of: 3... Read More

STRENGTH: 5 Rounds of: 5 Chin Ups 7 DB Curl 9 Bent Over Rows METCON: Every 4min for 20min: 30/26cal Row 90 Double Unders 15... Read More

STRENGTH: 5 Rounds of: 5 Zercher Squats 7 DB Shoulder Press 9 Weighted Dips METCON: 5 Rounds of: 21 Back Squats…115/75 18 Pull Ups 15... Read More

Every 10min for 40min: 20 Burpee Bar Touch 20 Toes to Bar 20 KB Swings…70/53 20/18cal Bike 20/18cal Row 20/18cal Ski For Slowest Round

STRENGTH: Take 8mins to work up to a heavy Bench Press METCON: Every 4min for 24min: 18 Bench Press…135/85 60m Sled Push…90/45 18/14cal Ski For... Read More

STRENGTH: Take 10min to work up to a heavy complex of: 2 Snatch High Pulls 1 Snatch METCON: 27 S Arm DB Devils Press…50/35 21/17cal... Read More

STRENGTH: 9…7…5 of: Shoulder Press Weighted Dips DB Skull Crushers METCON: Every 4min for 20min: 18 Strict HSPU…floor 36/29cal Row For Slowest Round

STRENGTH: 9…7…5 of: Deadlift Weighted Pull Up METCON: 34…21…13…8 of: Heavy Wall Balls…30/20…10/9 Chest to Bar Pull Ups For Time (12min Time Cap)

STRENGTH: 7min EMOM of: 1 Clean N Jerk METCON: 20 Rounds of: 3 Clean n Jerks…135/95 3 Burpee over Bar For Time (16min Time Cap)

STRENGTH: 9…7…5 of: Incline DB Bench- Heavy (place (3) 45’s under flat bench head side) Back Squat- Heavy METCON: Every 2min for 28min: 12/10cal Ski... Read More

Every 10mins for 40mins: 1min Plank 30 KB Swings…53/35 30/24cal Row 30/24cal Bike 15cal Run For Slowest Round

STRENGTH: Work up to a heavier Back Squat, Weighted Chin Up and Shoulder Press METCON: 7 Rounds of: 21 Back Squats…115/75 15 Shoulder Press…115/75 9... Read More

STRENGTH: Take 8mins to work up to a 1RM Shoulder Press METCON: Every 4min for 24min: 22 S Arm DB Snatch…50/35 22/17cal Row 2 Rope... Read More

STRENGTH: Take 10mins to establish a 1RM Bench Press METCON: 4 Rounds of: 12 Toes to Bar 12 Bench Press…155/105 12 KB Swings…70/53 12 Burpee... Read More

STRENGTH: Take 10mins to work up to a 2 rep TnG Snatch METCON: 12 Rounds of: 12/8cal Bike 4 Snatch…165/115 1min Rest For Time (24min... Read More

STRENGTH: Take 8mins to work up to a 1RM Deadlift METCON: Every 5min for 20min: 21 Burpee Bar Touch 34/27cal Row For Slowest Round

STRENGTH: Take 8mins to work up to a new 1RM Back Squat METCON: 5 Rounds of: 25/20cal Bike 12 Clean n Jerks…135/95 25 Wall Balls…20/14…10/9... Read More

15 Rounds of: 10cal Run 10/8cal Row 10/8cal Bike 6 Burpee Bar Touch 1min Rest For Time

STRENGTH: Take 8mins to work up to a heavy Hang Squat Clean METCON: 33/27cal Ski 15 Hang Squat Cleans…115/75 8 Ring Muscle Ups (sub- 15... Read More

**NO 6am or 7:30am Class today** STRENGTH: Shoulder Press 40% x 5 50% x 5 60% x 5 METCON: 55/44cal Bike 55/44cal Row 44 HSPU…25’s... Read More

**9am and 10:30am CLASS ONLY** **No 6:00am Class on Friday 11.27.20** With a partner, complete the following: 22min AMRAP of: 60 KB Lunges…70/53 60 KB... Read More

NORMAL CLASS SCHEDULE TODAY ** THURSDAY 11/25 9:00am and 10:30am Class ONLY** STRENGTH: Bench Press 40% x 5 50% x 5 60% x 5 METCON:... Read More

STRENGTH: Deadlift 40% x 5 50% x 5 60% x 5 METCON: 5 Rounds of: 3min AMRAP of: Cash in- 35/28cal Row Remainder- Snatches…135/95 2min... Read More

STRENGTH: Back Squat 40% x 5 50% x 5 60% x 5 METCON: 4 Rounds of: 28 Heavy Wall Balls…30/20…10/9 18 Chest to Bar Pull... Read More

2 Rounds of: 5:20min AMRAP of: 11cal Run 11 Single Arm DB S2OH… 50/35 :40sec Rest 5:20min AMRAP of: 11cal Ski 11 Single Arm Snatches…... Read More

3 Rounds of: 8min AMRAP of: Cash in- 40cal Run Remainder: 40′ Sled Rope Drag…315/270 40′ Sled Push…315/270 For Total Amount of Sled Drags and... Read More