Daily WOD

STRENGTH: 9…6…3 of: Weighted Pull Up (or most difficult scale of pull up) Front Squat… (use 65% of Back Squat 1RM) METCON: 27…21…15…9 of: High... Read More

STRENGTH: 9…6…3 of: Bench Press…75% of Max Deadlift… 75% of Max For Slow Controlled (12min Cap) METCON: Every 6min for 18min 33/26cal Bike 22 Bench... Read More

**10:00am CLASS ONLY TODAY** With a partner, complete the following: 18…15…12…9…6 of: Clean n Jerk…165/115 (3 Rounds of “Cindy” before each set) For Time (21min... Read More

3 Rounds of: 6min AMRAP of: 30/24cal Row 30/24cal Bike 2min Rest 6min AMRAP of: 30/24cal Treadmill 30/24cal Ski 2min Rest For Total Reps

STRENGTH: Take 10mins to work up to a heavy 2 rep Back Squat METCON: Every 5min for 25min: 8 Back Squat…225/155 (can be from rack)... Read More

STRENGTH: Take 10min to work up to 8 heavy TnG Snatches METCON: 65/52cal Ski 55/44cal Bike 45 Snatch…135/95 For Time (16min Time Cap)

STRENGTH: Every 4min for 12min: 12 Bent Over Rows 12 Chin Ups (use a band) 12 Barbell Curls METCON: 27…21…15…9 of: Calorie Row (21…15…9…6 women)... Read More

STRENGTH: Warm up and work up to 8 TnG Clean n Jerks. METCON: Every 4min for 20min: 10 Clean n Jerks…135/95 15cal Bike For Slowest... Read More

STRENGTH: Warm up and work up to find an 8rm Front Squat METCON: 34…21…13 of: Front Squats…135/95 KB Swings…70/53 HSPU…floor Chest to Bar Pull Ups... Read More

STRENGTH: Every 4min for 12min: 12 Bench Press 12 Dips 12 Skull Crushers *For the next two weeks the strength will be preparing us for... Read More

Every 4min for 44min: 8cal Treadmill 8/6cal Ski 8/6cal Bike For Slowest Time

STRENGTH: Take 10mins to work up to a heavy DB Snatch on each arm. METCON: 12 Rounds of: 3 Ring Muscle Ups (sub- 6 Chin... Read More

STRENGTH: Take 10min to work up to a 1RM Shoulder Press METCON: 7 Rounds of: 7 Hang Clean n Jerk…135/95 7 Burpee Bar Touch 7... Read More

STRENGTH: Take 10mins to work up to a 1RM Deadlift METCON: Every 4min for 20min: 27/21cal Bike 12 Deadlifts…225/155 For Slowest Round November 6 we... Read More

STRENGTH: Take 10mins to work up to 2 heavy Power Snatches METCON: 10 Rounds of: 30 Double Unders 6 Snatches…135/95 For Time (15min Time Cap)

STRENGTH: Find a 1RM Back Squat METCON: 60/48cal Ski 60 Back Squat…135/95 60 Pull Ups 20/16cal Ski 20 Back Squat…135/95 20 Pull Ups For Time... Read More

STRENGTH: This is the final week of the second cycle of Wendler’s 5,3,1 so we are establishing a new 1RM Max. Bench Press METCON: 5... Read More

Every 8min for 40min: 35/28cal Ski 30/24cal Row 25/20cal Bike For Slowest Round

STRENGTH: Work up to a heavy Clean n Jerk METCON: 10-1 of: Clean n Jerk…165/115 (1 “CINDY” round before each set) For Time

STRENGTH: Deadlift 40% x 5 50% x 5 60% x 5 METCON: 5 Rounds of: 18 DB Thrusters…50/35’s 12 Burpee Box Jump Over…24/20″ For Time... Read More

STRENGTH: Shoulder Press 40% x 5 50% x 5 60% x 5 METCON: 8 Rounds of: (2) 40ft Rope Sled Drag…135/90 12/8cal Bike 8 KB... Read More

STRENGTH: Work up to a heavy Snatch complex of: 3 Snatch Deadlifts 1 Power Snatch 1 Hang Squat Snatch METCON: 3 Rounds of: 5min AMRAP... Read More

STRENGTH: Bench Press (deload week) 40% x 5 50% x 5 60% x 5 METCON: Every 4min for 20min: 34/27cal Row 17 Dips For Slowest... Read More

STRENGTH: Bench Press (deload week) 40% x 5 50% x 5 60% x 5 METCON: 27…21…15…9 of: SDLHP’s…115/75 Shoulder to OH…115/75 Back Squat…115/75 (EMOM…2 Burpee... Read More

5 Rounds of: 50/40cal Ski 800m Run For Time

STRENGTH: Work up to a heavy Bench Press and Deadlift. METCON: 8 Rounds of: 8 Bench Press…225/155 8 Deadlift…275/185 12 Heavy Wall Balls…30/20…10/9 For Time

STRENGTH: Deadlift 75% x 5 85% x 3 95% x 1 plus METCON: Every 3min for 24min: First 3min- 30/24cal Row Second 3min- 30/24cal Bike... Read More

STRENGTH: Shoulder Press 75% x 5 85% x 3 95% x 1 plus METCON: 12 Rounds of: 200m Run 1 Rope Climb 12 HSPU…floor For... Read More

METCON: 4 Rounds of: 21cal Row 15 DB Shoulder to OH…50/35’s 9 Burpee onto Plate 1min Rest For Time (16min Time Cap) AUXILIARY: 4 Rounds... Read More

STRENGTH: Back Squat 75% x 5 85% x 3 95% x 1 plus METCON: Every 4min for 20min: 21/17cal Ski 12 Power Cleans…135/95 12 Back... Read More

STRENGTH: Bench Press 75% x 5 85% x 3 95% x 1 plus METCON: 40 Wall Balls…20/14…10/9 40 Pull Ups 30 Heavy Wall Balls…30/20…10/9 30... Read More

20 Rounds of: 200m Run 15/12cal Bike, Row or Ski For Time

STRENGTH: Work up to a heavy 2rep Front Squat METCON: 13 Rounds of: 3 Front Squats…205/145 3 Muscle Ups (sub- 7 Chin Ups) For Time

STRENGTH: Deadlift: 70% x 3 80% x 3 90% x 3 plus METCON: 5 Rounds of: 3min AMRAP of: 15cal Bike 15 Deadlifts…225/155 7 Burpee... Read More

STRENGTH: Shoulder Press 70% x 3 80% x 3 90% x 3 plus METCON: 50/40cal Row 50 Double Unders 15 Toes to Bar 20 Shoulder... Read More

STRENGTH: 6min EMOM of: 2 Deadlifts 2 Hang Snatch 2 Power Snatch METCON: 75 Snatches…115/75 (Every time you drop the bar…200m Run) For Time (20min... Read More