Daily WOD

Every 8min for 40min: 21cal Run 20/16cal Ski 19/15cal Bike 18/14cal Row 7 G.I. Janes For Slowest Round

STRENGTH: Take 8min to establish a heavy complex of: 2 Power Cleans + 1 Jerk METCON: 10 Rounds of: 3 Clean n Jerks…135/95 3 Burpee... Read More

AUXILIARY: 12min EMOM of: Min 1- Wall Sit Min 2- Deadlift Hold…225/185 Min 3- Plank Hold Min 4- Rest METCON: 20min EMOM of: Min 1-... Read More

METCON: 3 Rounds of: 30m Rope Sled Drag…270/225 30m Sled Push…270/225 60m Farmers Carry…97/70 30 Push Ups 30 Pull Ups 2min Rest For Time (22min... Read More

STRENGTH: Take 8min to find a heavy 2 rep OHS METCON: Every 5min for 20min: 15 OHS…135/95 12/9cal Bike 9 Burpee Onto Plate For Slowest... Read More

STRENGTH: 15…12…9…6 of: Bench Press Dip Skull Crushers – 1min Rest between sets – move through reps slow and deliberate with full range of motion... Read More

STRENGTH: 15…12…9…6 of: Sumo Deadlift Chin Ups – Move through Reps slow and deliberate – 1min Rest between sets METCON: 150 S. Arm DB Hang... Read More

40min EMOM of: Min 1- 200m Run Min 2- (rest the remainder of 2min) Min 3- 15/12cal Bike Min 4- 15/12cal Row Min 5- REST... Read More

STRENGTH: Work up to a heavy Bench Press and heavy Squat Clean. METCON: 10-1 of: Deadlift…295/220 Bench Press…195/135 Squat Clean…145/105 For Time (21min Time Cap)

AUXILIARY: 500m Row For Time METCON: 30min EMOM of: Min1- 15/12cal Row Min2- 5 G.I. Janes Min3- 4 Ring Muscle (sub- 12 Pull Ups) For... Read More

METCON: 5 Rounds of: 12 Devils Press…50/35’s 24 Wall Balls…20/14…10/9 (Every 3min, 4 30m Shuttle Touches) For Time (16min Time Cap) AUXILIARY: 5 Rounds of:... Read More

STRENGTH: Take 10mins to work up to a heavy complex of: 2 Hang Cleans 1 Power Clean METCON: Every 4min for 20min: 13 Power Cleans…165/115... Read More

STRENGTH: Every 2min for 6min: 7 Strict Chest to Bar Pull Ups 9 Sumo Deadlifts 11 S. Arm DB Row (11 each arm) METCON: 8... Read More

STRENGTH: 5min to establish a single heavy Snatch 5min to establish a single heavy Back Squat METCON: 21/16cal Ski 21 Snatches…155/105 21 Back Squats…155/105 21/16cal... Read More

Every 10mins for 50mins: 42/34cal Ski 42/34cal Bike 42/34cal Row For Slowest Round

STRENGTH: Take 10mins to work up to a heavy Power Clean plus Push Jerk and a heavy Double DB Front Squat. METCON: 3 Rounds of:... Read More

METCON: 7 Rounds of: 13/10cal Bike 26 S. Arm DB Hang Clean n Jerk…50/35 13 Toes to Bar 1min Rest For Time (27min Time Cap)... Read More

STRENGTH: Every 2min for 8min: 5 Shoulder Press 7 Weighted Dips 9 DB Skull Crushers METCON: 60/50cal Row 10 “Cindy” Rounds 60/50cal Row For Time... Read More

STRENGTH: 10min to establish a 2rep “touch and go” clean. METCON: 5 Rounds of: 20 Wall Balls…20/14…10/9 15 Power Cleans…135/95 For Time (15min Time Cap)

STRENGTH: Every 30sec for 5min: 3 Deadlift 3 Chin Ups METCON: 24min EMOM of: Min1- 10/7cal Bike Sprint Min2- 12 Heavy KB Swings…97/70 Min3- 6... Read More

STRENGTH: 6min EMOM of: 3 Back Squats 3 DB Bench Press METCON: 4 Rounds of: 21 Bench Press…135/95 21 Back Squat…135/95 2min Rest For Time... Read More

3 Rounds of: 15min AMRAP of: 50cal Run 50/40cal Ski 50/40cal Row 2min Rest For Total Reps

STRENGTH: 8mins to work up to a heavy deadlift and the most difficult scale of HSPU METCON: 3 Rounds of: 15 Deadlifts…315/225 15 Strict HSPU…(2)... Read More

STRENGTH: Every 2min for 8min: 3 Strict C2B Pull Ups 5 Barbell Locked Arm Sit Ups 7 Weighted Knee to Chest METCON: Every 4min for... Read More

STRENGTH: Take 10min to work up to a complex of: 1 Power Snatch 1 Hang Squat Snatch 1 OHS METCON: 8 Rounds of: 15 Wall... Read More

AUXILIARY: 3x200m Run 2min rest between each run METCON: 4 Rounds of: 5min AMRAP of: Cash in- 400m Run 21 KB Swings…70/53 21 Burpee Bar... Read More

STRENGTH: Every 2min for 8min: 6 Back Squats 9 Chin Ups 12 DB Curls METCON: 8 Rounds of: 12/9cal Seatless Bike 5 Pull Ups 10... Read More

STRENGTH: Every 2min for 8min: 6 Bench Press 9 Dips 12 DB Shoulder Press METCON: 5 Rounds of; 30/25cal Row 12 Clean n Jerks…135/95 1min... Read More

4 Rounds of: 12min AMRAP of: 12/10cal Ski 12/10cal Bike 12/10cal Row 2min Rest For Total Reps

SPRINT: 3x200m Sprint 1min Rest METCON: Every 4min for 24min: Cash in- 200m Run 40′ Rope Sled Pull…315/225 40′ Sled Push…315/225 For Slowest Round

STRENGTH: 5min EMOM of: 2 Shoulder Press METCON: 65 Deadlifts…135/95 55/45cal Ski 45 Shoulder to OH…135/95 35 Front Squats…135/95 25 Burpee Bar Touch For Time... Read More

STRENGTH: 8min EMOM of: 3 Negative Toes to Bar 5 Heavy DB Sit Ups METCON: Every 5min for 25min: 15 Toes to Bar 50 Double... Read More

**NO 9am CLASS TODAY** STRENGTH: Take 7min to work up to a heavy single rep Back Squat Then: Take 7min to work up to a... Read More

STRENGTH: Every 2min for 8min: 5 Deadlifts 7 Upright Rows 9 Barbell Curls METCON: 3 Rounds of: 34 DB Power Cleans…50/35’s 21 DB Shoulder to... Read More

**NO 9am Class today** STRENGTH: 7min to work up to a heavy complex of: 2 Squat Cleans 2 Jerks METCON: 27…21…15…9 of: Calorie Row Hang... Read More

14min EMOM of: 7/5cal Ski 2 Burpee onto plate 14min EMOM of: 7/5cal Bike 3 Chin Ups 14min EMOM of: 20 Double Unders 5 DB... Read More