Daily WOD

STRENGTH: Take 10mins to find a max strict pull up METCON: 3 Rounds of: 200m Sled Push…45/25 200m Farmers Carry…70/53’s 40/32cal Row 2min Rest For... Read More

STRENGTH: Take 10min to work up to a heavy Complex of: 3 Snatch Deadlifts 2 Hang Squat Snatch 1 Power Snatch METCON: 30/24cal Bike 30... Read More

STRENGTH: Take 10mins to establish a 1RM Sumo Deadlift METCON: Every 7min for 21mins: 11 Ring Muscle Ups (sub- 27 pull ups) 22 HSPU…(2) 35’s... Read More

STRENGTH: Establish a 1RM Front Squat METCON: 6min AMRAP of: 50/40cal Ski 50 Back Squats…135/95 2min Rest 5min AMRAP of: 50 Power Cleans…135/95 50 S2OH…135/95... Read More

4 Rounds of: 4min AMRAP of: 15/12cal Ski 15/12cal Bike 2min Rest 4min AMRAP of: 15/12cal Row 8 Burpee Bar Touch 2min Rest For Total... Read More

2 Rounds of: 5min AMRAP of: 40′ Rope Sled Pull…315/225 15 Heavy Wall Balls…30/20…10/9 2min Rest 5min AMRAP of: 15 Toes to Bar 20/16cal Bike... Read More

STRENGTH: Bench Press 40% x 5 50% x 5 60% x 5 METCON: 4 Rounds of: 20/16cal Ski 10 Burpee Box Jumps…24/20 20 KB Swings…70/53... Read More

STRENGTH: Pull Ups 40% x 5 50% x 5 60% x 5 METCON: Every 3min for 21min: 22/17cal Bike 15 HSPU…(2)35’s For Slowest Round Hoodie... Read More

STRENGTH: Take 10mins to work up to a heavy Snatch Complex of: 2 Power Snatches 2 Hang Squat Snatch METCON: 6 Rounds of: 5 Snatches…155/105... Read More

STRENGTH: Sumo Deadlift 40% x 5 50% x 5 60% x 5 METCON: 3 Rounds of: 44/35cal Row 34 Clean n Jerks…95/65 2min Rest For... Read More

STRENGTH: Front Squat 40% x 5 50% x 5 60% x 5 METCON: Every 5min for 25min: 25/20cal Ski 8 Burpee onto plate 25 Wall... Read More

2000m Row 75/60cal Bike 100 Double Unders 1min Rest 2000m Ski 75/60cal Bike 100 Double Unders 1min Rest 1000m Row 35/30cal Bike 50 Double Unders... Read More

STRENGTH: Work up to a heavy Deadlift and Chin Up METCON: Every 5min for 25min: 15 Weighted Chin Up…35/25 15 Bench Press…205/125 15 Deadlift…225/155 For... Read More

STRENGTH: Bench Press 75% x 5 85% x 3 95% x 1 plus METCON: 5 Rounds of: 6 DB Burpees…50/35’s 12 DB Step Ups….50/35’s…24/20″ 12... Read More

STRENGTH: Pull Ups 75% x 5 85% x 3 95% x 1 plus METCON: Every 6min for 24min: 16cal Run 20/16cal Ski 20/16cal Bike 12... Read More

METCON: 2 Rounds of: 12min AMRAP of: 24 HSPU…floor 18 Knees to Elbows 24/18cal Row 18 DB Sit Ups…35/25 2min Rest For Total Reps (Every... Read More

STRENGTH: Sumo Deadlift 75% x 5 85% x 3 95% x 1 plus METCON: 100/80cal Bike 40 Pull ups 30 Chest to Bar Pull Ups... Read More

STRENGTH: Front Squat 75% x 5 85% x 3 95% x 1 plus METCON: 40 Wall Balls…20/14…10/9 30 Clean n Jerks…155/105 40 Wall Balls…20/14…10/9 3min... Read More

25 Rounds of: 5/4cal Bike 8 Air Squats 2 Chin Ups 200m Run For Time

STRENGTH: Work up to a heavy Bench and a heavy Power Clean METCON: 27…21…15…9 of: Power Clean…165/115 Bench Press…165/115 For Time Congrats Ty and Paigét... Read More

STRENGTH: Pull Ups 70% x 3 80% x 3 90% x 3 plus METCON: 55 Back Squats…95/65 55 Pull Ups 2min Rest 21 Back Squats…155/105... Read More

STRENGTH: Bench Press 70% x 3 80% x 3 90% x 3 plus METCON: 21…15…9 of: HSPU…45’s Bike Cals (18…12…6) 3min Rest then: 21…15…9 of:... Read More

METCON: 6 Rounds of: 8 Clean n Jerks…135/95 12 Toes to Bar 400m Run (22cal Treadmill) 1min Rest For Time (30min Time Cap) AUXILIARY: 10min... Read More

STRENGTH: Sumo Deadlift 70% x 3 80% x 3 90% x 3 plus METCON: Every 6min for 18mins: 44/35cal Row 120m KB Farmers Carry…70/53’s 60m... Read More

STRENGTH: Front Squat 70% x 3 80% x 3 90% x 3 plus METCON: 5 Rounds of: 27 Wall Balls…20/14…10/9 15 Pull Ups (7 Ring... Read More

11 Rounds of: 11cal Run 11/9cal Row 11/9cal Bike 9 Burpee Bar Touch For Time

STRENGTH: Work up to a heavy TnG Snatch METCON: 7 Rounds of: 3 Bar Muscle Ups 7 Strict HSPU 28 Air Squats 7 Strict HSPU... Read More

STRENGTH: Weighted Pull Up 65% x 5 75% x 5 85% x 5 plus METCON: 3 Rounds of: 34cal Run 34/26cal Bike 21 DB Hang... Read More

STRENGTH: Bench Press 65% x 5 75% x 5 85% x 5 plus METCON: Every 7min for 21min: 27/22cal Ski 22 DB Squats…50/35’s 22 Bench... Read More

METCON: 4 Rounds of: 12 Devils Press…50/35’s 12 Toes to Bar 400m Run For Time (17min Time Cap) AUXILIARY: 3 Rounds of: 24 Barbell Locked... Read More

STRENGTH: Sumo Deadlift 65% x 5 75% x 5 85% x 5 plus METCON: 8 Rounds of: 24/19cal Row 6 Burpee Box Jumps…24/20″ 1min Rest... Read More

STRENGTH: This week begins the next 5,3,1 Wendler cycle for strength. We will be using the same lifts as last cycle. Take your max from... Read More

75 Clean n Jerks…75/55 75/60cal Bike 75 Sit Ups 75/60cal Row 75 KB Swings…70/53 75cal Run 35 Burpee Bar Touch 75/60cal Ski For Time

STRENGTH: 2x30m Reverse Sled Drag Zercher Carry METCON: 200m Reverse Sled Drag Zercher Carry…180/135 (sled) …90/70 (axle bar) 100 KB Step Ups…70/53 (holding KB anyway)... Read More

METCON: 13 Rounds of: 7 KB Swings…70/53 6 HSPU 5 Toes to Bar 200m Run For Time (28min Time Cap) AUXILIARY: 8min AMRAP of: 12... Read More

STRENGTH: Take 10min to work up to a heavy 2rep Snatch METCON: 5 Rounds of: 3min AMRAP of: 24/19cal Ski 12 Snatches…135/95 6 Burpee Over... Read More