Daily WOD

METCON: 27…21…15…9 of: Heavy Wall Balls…30/20…10/9 Strict HSPU…floor (6 Shuttle Touch after each round) For Time (21min Time Cap) AUXILIARY: 3 Rounds of: 18 DB... Read More

STRENGTH: Take 10mins to warm up to and work through the following sets and associated percentages for Deadlift. This week is a deloading week. All... Read More

STRENGTH: Take 10mins to warm up to and work through the following sets and associated percentages for Back Squat. This week is a deloading week.... Read More

**NO CLASSES TODAY** HAPPY INDEPENDENCE DAY

**NO CLASSES SUNDAY 7/4/21** 7 Rounds of: 2 Rounds of “Cindy” 30m Sled Push…315/270 1min Rest For Time

STRENGTH: Take 10mins to warm up to and work through the following sets and associated percentages for Shoulder Press: 75% x 5 80% x 3... Read More

STRENGTH: Take 10mins to warm up to and work through the following sets and associated percentages for Bench Press: 75% x 5 80% x 3... Read More

METCON: 17…15…13…11…9 of: Thrusters…115/75 Chest to Bar Pull Ups KB Swings…70/53 For Time (14min Time Cap) AUXILIARY: 40…30…20…10 of: Med Ball Knees to Chest…20/14 DB... Read More

STRENGTH: Take 10mins to warm up to and work through the following sets and associated percentages for Deadlift: 75% x 5 80% x 3 95%... Read More

STRENGTH: Take 10mins to warm up to and work through the following sets and associated percentages for Back Squat: 75% x 5 80% x 3... Read More

Every 2min for 30min: Alternate between: First 2min- 20/15cal Bike Second 2min- 200m Run For Slowest Round

STRENGTH: Take 10min to work up to a heavy Clean n Jerk METCON: 13 Rounds of: 6 S. Arm DB Clean n Jerk…100/70 1 “CINDY”... Read More

STRENGTH: Take 10mins to warm up to and work through the following sets and associated percentages for Shoulder Press: 70% x 3 80% x 3... Read More

STRENGTH: Take 10mins to warm up to and work through the following sets and associated percentages for Bench Press: 70% x 3 80% x 3... Read More

METCON: 27…21…15…9 of: Heavy Wall Balls…30/20…10/9 Toes to Bar For Time (15min Time Cap) AUXILIARY: 12min AMRAP of: 21 DB Sit Ups 21 DB Russian... Read More

STRENGTH: Take 10mins to warm up to and work through the following sets and associated percentages for Dead Lift: 70% x 3 80% x 3... Read More

STRENGTH: Take 10mins to warm up to and work through the following sets and associated percentages for Back Squat: 70% x 3 80% x 3... Read More

12min AMRAP of: 50cal Run 40 DB Hang Cleans…50/35’s 2min Rest 12min AMRAP of: 50/40cal Ski 40 Burpee onto plate 2min Rest 12min AMRAP of:... Read More

METCON: Every 3min for 33min: 60m Sled Push…90/45 4 Ring Muscle Ups (sub- 7 Chin Ups) For Slowest Round

STRENGTH: Take 10mins to work up to and through the following for Shoulder Press: 65% x 5 75% x 5 85% x 5 – Use... Read More

STRENGTH: Take 10mins to work up to and through the following for bench press: 65% x 5 75% x 5 85% x 5 – Use... Read More

METCON: Every 3min for 18min: 200m Run 5 G.I. Janes For Slowest Round AUXILIARY: 100 DB Sit Ups (Starting with and every 3min 1min Plank)

STRENGTH: Take 10min to work through the following percentages and associated Reps for Deadlift: 65% x 5 75% x 5 85% x 5 – Use... Read More

STRENGTH: Take 10mins to work through the following percentages and associated Reps of Back Squat: 65% x 5 75% x 5 85% x 5 –... Read More

20 Rounds of: 8cal Run 8/6cal Bike 8/6cal Row For Time

STRENGTH: Take 10mins to work up to a heavy single Snatch METCON: 20 Rounds of: 7 Box Jumps…24/20″ 5 Chin Ups (2 Ring Muscle Ups)... Read More

METCON: Every 3min for 21min: 11/8cal Bike 11 Goblet Squat…70/53 60m Sled Push…45/25 For Slowest Round AUXILIARY: 5 Rounds of: 18 DB Sit Ups 15... Read More

STRENGTH: Take 10mins to work up to a heavy Clean n Jerk METCON: 27…21…15…9 of: Deadlift…185/125 DB Shoulder to OH…50/35’s Toes to Bar For Time... Read More

STRENGTH: Every 2min for 8min: 4 Shoulder Press 6 Dips 8 DB Skull Crushers METCON: 50/40cal Ski 50 Bench Press…135/95 30 Hang Squat Cleans…115/75 50/40cal... Read More

STRENGTH: Every 2min for 8min: 4 Negative Toes to Bar 6 Bent Over Row 8 DB Hammer Curl METCON: Every 4min for 20min: 12 Burpee... Read More

STRENGTH: Take 10min to work up to a heavy 6 rep Front Squat METCON: 50…40…30 of: Calorie Row (40…32…24 women) Wall Balls…20/14…10/9 S Arm Hang... Read More

3 Rounds of: 12min AMRAP of: 50cal Ski 50cal Bike 50cal Row 2min Rest (Starting with and every 4min 200m Run) For Total Reps

STRENGTH: Take 10min to work up to a heavy single Power Clean and a heavy single Bench Press METCON: 5 Rounds of: 25 DB Bench... Read More

METCON: 2 Rounds of: 10min AMRAP of: 15 Wall Balls…20/14…10/9 (4) 30m Shuttle Touch 10 HSPU…floor 10/8cal Ski (4min Reat) For Total Reps (24min Time... Read More

STRENGTH: Take 10mins to work up to a heavy 2rep Snatch METCON: Every 3min for 18min: 6 G.I. Janes 9 Snatches…135/95 12/9cal Bike For Slowest... Read More

AUXILIARY: 200m Torque Tank Push For Time METCON: 7 Rounds of: 3min AMRAP of: 21/17cal Row 21 KB Swings…70/53 21 DB Hang Clean n Jerk…50/35’s... Read More