Daily WOD

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

METCON: 1mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1mile Run For Time (40min Time Cap) *Scale as needed. Please see a... Read More

HAPPY MEMORIAL DAY **NO CLASSES TODAY** “MURPH” TOMORRIW DURING ALL CLASS TIMES

**NO CLASSES MONDAY 5/31** **MEMORIAL DAY “MURPH” ALL DAY DURING CLASSES TUESDAY 6/1** 90cal Machine 30 Clean n jerks…75/55 Then: 2 Rounds of: 45cal Machine... Read More

**NO CLASSES MONDAY 5/31** **MEMORIAL DAY “MURPH” WILL BE DURING CLASSES TUESDAY 6/1** STRENGTH: Work up to a heavy Deadlift and a heavy Bench METCON:... Read More

**NO CLASSES MONDAY MEMORIAL DAY*** ***ANNUAL “MURPH” WILL BE DURING EACH CLASS TIME ON TUESDAY*** METCON: 800m Run 30 Pull Ups 40 Push Ups 50... Read More

**THERE IS NO CLASSES MONDAY MEMORIAL DAY** **MEMORIAL DAY “MURPH” WILL BE ALL DAY TUESDAY DURING CLASSES** STRENGTH: Take 8mins to work up to a... Read More

STRENGTH: Every 2min for 8min: 5 Deadlifts 7 Strict Pull Ups 9 DB Bent Over Row METCON: Every 4min for 20min: 15/12cal Ski 15/12cal Row... Read More

STRENGTH: Take 12min to work up to a 1 rep max Snatch METCON: 4 Rounds of: 35/25cal Bike 21 Snatch…115/75 7 G.I. Janes For Time... Read More

STRENGTH: Take 8mins to establish a heavy 2rep Thruster METCON: 3 Rounds of: 24cal Run 12 Ring Muscle Ups (sub- 24 Chest to Bar) 24... Read More

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