Daily WOD

STRENGTH: Work up to a heavy 2 rep Bench Press and 2rep Power Clean METCON: Every 4min for 20min: 12 Power Cleans…185/125 12 Bench Press…185/125... Read More

METCON: 15 Rounds of: 10/8cal Seatless Bike 40′ Rope Sled Drag…315/225 1min Rest For Time (22min Time Cap) AUXILIARY: 21…15…9 of: Straight Arm Barbell Sit... Read More

STRENGTH: Every 2min for 8min: 5 Strict Pull Ups 7 KB Upright Rows 9 Deadlifts METCON: Every 5min for 25min: 3 Rounds of “Cindy” 6... Read More

STRENGTH: 10mins to work up to a heavy complex of: 3 Snatch Deadlifts 2 Hang Squat Snatch METCON: 15/27…10/21…5/15 of: Snatch…165/115 S Arm DB Hang... Read More

STRENGTH: 5min EMOM of: 3 Negative Toes to Bar 3 DB Bench Press METCON: 6 Rounds of: 11 Toes to Bar 11 HR Push Ups... Read More

STRENGTH: 5min EMOM of: 2 Thrusters METCON: 120 Wall Balls…20/14…10/9 120cal Row For Time (15min Time Cap)

3 Rounds of: 42/34cal Bike Rest 1min 42/34cal Row Rest 1min 42/34cal Ski Rest 1min 42cal Run Rest 1min For Time

METCON: 12…9…6…3 of: DB S Arm Snatch…100/70 High Burpee Box Jump…30/24″ Rest the remainder of 12min then: 400m Reverse Zercher Carry Sled Drag: (Axle Bar…... Read More

STRENGTH: 10mins to establish 4 heavy front squats METCON: 16min AMRAP of: 25/20cal Bike 16 DB Deadlifts…50/35’s 16 DB Hang Cleans…50/35’s 16 DB Front Squats…50/35’s... Read More

STRENGTH: 10mins to work up to a heavy single Power Clean METCON: 21…15…9 of: Power Clean…165/115 HSPU…(2) 35’s Rest the remainder of 10min then: 75/60cal... Read More

STRENGTH: Every 2min for 10min: 5 Bench Press 7 DB Seated Shoulder Press 9 Dips METCON: 3 Rounds of: 30/24cal Ski 12 Ring Muscle Ups... Read More

STRENGTH: Take 10min to work up to a heavy complex of: 2 Hang Squat Snatch 1 Power Snatch METCON: Every 4min for 20min: 13 Snatches…135/95... Read More

STRENGTH: Every 2min for 8min: 5 Deadlifts 7 Chin Ups 9 Barbell Curls METCON: 27…21…15…9 of: Thruster…115/75 Pull Ups For Time (14min Time Cap)

5 Rounds of: 400m Run 30/21cal Ski 30/21cal Bike 3 Rounds of “Cindy” For Time (55min Time Cap)

STRENGTH: 10min to work up to a heavy single Back Squat METCON: 30 Back Squats…225/155 1mile Run 4min Rest 30 Ring Muscle Ups (50 Pull... Read More

METCON: 50/40cal Bike 30 G.I. Janes 80/60cal Row 400m Run (25cal runner) 40 DB Hang Clean n Jerk…50/35’s 50/40cal Bike For Time (18min Time Cap)... Read More

METCON: 2 Rounds of: 30 Hang Squat Cleans…95/65 5 Rope Climbs 3min Rest Then: 2 Rounds of: 30 Snatches…95/65 30/21cal Ski For Time (21min Time... Read More

STRENGTH: Every 2min for 8min: 5 Deadlifts 7 Strict Pull Ups 9 Barbell Curls METCON: 6 Rounds of: 40′ Rope Sled Drag…315/225 20 HSPU…floor 20... Read More

STRENGTH: Every 2min for 10min: 5 Bench Press 7 DB Shoulder Press 9 Dips METCON: Every 4min for 20min: 18 Wall Balls..20/14 16/12cal Bike 14... Read More

STRENGTH: 5min EMOM of: Snatch Complex: 1 Power Snatch 1 Hang Squat Snatch METCON: 5 Rounds of: 3min AMRAP of: Cash in- 60m Sled Push…90/45... Read More

13min EMOM of: 8/6cal Bike 1min Rest 13min EMOM of: 2 Burpees 8/6cal Row 13min EMOM of: 2 Burpees 8/6cal Ski For Slowest Round

STRENGTH: Work up to a heavy 1rep of: Shoulder Press Sumo Deadlift METCON: 27…21…15…9 of: Shoulder Press…135/95 SDLHP…135/95 Bike Cals (21…15…9…6 women) For Time

STRENGTH: 10min to work up to a complex of: 1 Deadlift 1 Power Clean 1 Hang Clean 1 Jerk *hang onto the barbell for all... Read More

METCON: 2 Rounds of: 27cal Run 32/23cal Row 20/15cal Bike 6min Rest For Time (15min Time Cap) AB-SESSED: 21…15…9 of: Locked Arm Barbell Sit Up... Read More

STRENGTH: 5min EMOM of: 1 Snatch 5min EMOM of: 1 Clean n Jerk METCON: 3 Rounds of: 10 Clean n Jerk…135/95 10 Snatch…135/95 For Time... Read More

STRENGTH: Every 2min for 10min: 3 Deadlift 6 Chin Ups 9 Barbell Upright Row METCON: 3 Rounds of: 27cal Run 21 HSPU…45’s 15 Pull Ups... Read More

STRENGTH: Every 2min for 10min: 3 Thruster 6 DB Bench Press 9 Dips METCON: Every 3min for 21min: 14/11cal Bike 14 Heavy Wall Balls…30/20…10/9 For... Read More

Every 4min for 16min: 30cal Run 20 KB Swings…70/53 Then: Every 4min for 16min: 30cal Bike 20 Shoulder to OH…95/65 For Total Reps

Every 5min for 25min: 12 Shoulder Press…135/95 9 Back Squats…265/185 3 Rope Climbs For Slowest Round

METCON: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches... Read More

METCON: 22min AMRAP of: 21 KB Swings…70/53 15cal Ski 9cal Bike 6 Devils Press…50/35’s 3 Bar Muscle Ups For Total Reps (Every 2min (2) 30m... Read More

STRENGTH: Every 2min for 8min: 3 Bench Press 5 Weighted Dip 7 DB Skull Crushers METCON: Every 4min for 24min: 8 Bench Press…185/115 24/17cal Row... Read More

STRENGTH: 5min EMOM of: 2 Snatches METCON: 6 Rounds of: 24 S. Arm DB Snatch…50/35 8 Burpee Over Bar For Time (15min Time Cap)

STRENGTH: Every 30sec for 8min: 1st 30sec- 2 Thrusters 2nd 30sec- 2 Strict Chin Ups METCON: Every 3min for 21min: 3 Burpee Box Jump Over…30/24″... Read More

16 Rounds of: 200m Run 8 KB Swings…70/53 8/6cal Bike 16/12cal Row 16/12cal Ski For Time

Every 4min for 20min: 40′ Rope Sled Drag…315/270 40′ Sled Push…315/270 15 Back Squats…135/95 For Slowest Round