Daily WOD

STRENGTH: Every 2min for 8min: 40′ Rope Sled Drag (1 length of rope) 8 Shoulder Press METCON: 3 Rounds of: 60m Rope Sled Drag…270/180 27... Read More

STRENGTH: Every 2mins for 10min: 3 Box Squat (2sec pause at bottom each rep) 3 Chin Ups (2sec hold w chin over bar at the... Read More

20 Rounds of: 8 Burpee Bar Touch 8 KB Swings…70/53 8/6cal Bike 8/6cal Ski For Time

METCON: 3 Rounds of: 12 Barbell Thrusters…155/105 15 DB Thrusters…50/35’s 21Chest to Bar Pull Ups Bike Cals Ski Cals 1min Rest For Time

STRENGTH: 5min EMOM of: 2 Clean n Jerks METCON: 3 Rounds of: 15 DB Hang Clean n Jerks…50/35’s (don’t drop em) 15 G.I. Janes 15/12cal... Read More

STRENGTH: Every 2min for 10min: 8 Deadlifts 10 S Arm DB Row METCON: 27…21…15…9 of: Burpee Box Jumps…24/20″ Deadlift…185/125 For Time (13min Time Cap)

**NO 9am CLASS TODAY** STRENGTH: Every 2min for 8min: 5 Weighted Pull Ups 5 Bench Press METCON: 3 Rounds of: 4 Rounds of “Cindy” 27/19cal... Read More

**NO 12pm CLASS TODAY** **NO 9am CLASS WEDNESDAY** STRENGTH: 5min EMOM of: 2 TnG Snatches METCON: Every 3min for 21min: 15/12cal Bike 7 Snatches…135/95 5... Read More

STRENGTH: 5min EMOM of: 2 Squat Clean Thrusters METCON: Every 5min for 20min: 30/25cal Row 18 Thrusters…115/75 For Slowest Round

8 Rounds of: 8 Toes to Bar 8 Burpees onto plate 16/13cal Bike 16/13cal Row 16cal Run For Time

5 Rounds of: 22 Heavy Wall Balls…30/20…10/9 16 S. Arm DB Cleans…80/55 (don’t drop the DB) 60m Farmers Carry…320/220 1min Rest For Time

STRENGTH: 7min EMOM of: 1 Clean n Jerk METCON: 90m Sled Push…90/45 15 Clean n Jerks…135/95 1min Rest 90m Sled Push…90/45 12 Clean n Jerks…155/105... Read More

STRENGTH: 6min EMOM of: Min1- 15 Jumping Back Squats…45/35 Min2- 15 Really fast banded strict pull ups Min3- 12 Jumping Back Squats…45/35 Min4- 12 Really... Read More

STRENGTH: 8min EMOM of: 1 Power Snatch 1 Squat Snatch METCON: 27…21…15…9 of: Ski Cals (21…15…9…6) Snatch…115/75 (1min Rest after each set) (15min Time Cap)

STRENGTH: Take 6mins to work up to a heavy Deadlift and a heavy Shoulder Press. Then: 6min EMOM of: Min1- 21 Deadlifts Min2- 21 Shoulder... Read More

STRENGTH: Every 2min for 8min: 2 Weighted Pull Up 2 Bench Press 2 Hang Squat Cleans METCON: 8 Rounds of: 8 Chest to Bar Pull... Read More

200/170cal Bike (EMOM 3 Chin Ups 200cal Run (EMOM 3 Burpees) 200/170cal Ski (EMOM 6 KB Swings…70/54) For Time

27…21…15…9 of: Shoulder Press…115/75 Deadlift…225/155 Back Squat…155/105 For Time

STRENGTH: Every 2min for 6min: 8 Heavy Thrusters METCON: 3 Rounds of: 20 DB Cleans…50/35’s 12 Burpees 10 DB Squats…50/35’s 3min Rest then: 60 S.... Read More

STRENGTH: Every 2min for 10min: 4 Deadlifts 6 Chin Ups 8 S Arm DB Rows (8 each arm) METCON: Every 4min for 20min: 21/15cal Bike... Read More

METCON: 3 Rounds of: 6min AMRAP of: 30/25cal Row 90m Sled Push…90/45 6min Rest For Total Reps *Rowers will be under the pull up rig... Read More

STRENGTH: Every 2min for 10min: 2 Thrusters 4 DB Shoulder Press 8 Weighted Dips METCON: 3 Rounds of: 27 HDDWB’s…20/14…12/11 100 Double Unders 27/19cal Ski... Read More

STRENGTH: 5min EMOM of: 2 Power Cleans METCON: 5 Rounds of: 3min AMRAP of: 10 Power Cleans…185/125 15cal Bike 20 Pull Ups (10 Ring Muscle... Read More

**NO CLASSES- OPEN GYM ONLY** 5 Rounds of: 20 Burpee Bar Touch 20/15cal Bike 20/15cal Row 20/15cal Ski 20cal Run 20 S. Arm KB Hang... Read More

5 Rounds of: 7 Bench Press…225/135 21 Back Squats…115/75 For Time (15min Time Cap) AUXILIARY: 7 Rounds of: 15sec Rt side plank hold 15sec Lt... Read More

STRENGTH: 8min EMOM of: 2 Hang Power Snatc METCON: 40cal Run 40/30cal Ski 20 Snatch…135/95 40 Dips 40 Sit Ups 20 Clean n Jerk…135/95 40/30cal... Read More

STRENGTH: 10min EMOM of: 2 Shoulder Press 2 High Box Jumps METCON: 12 Rounds of: 10 HSPU…25’s 10 Box Jump Overs…24/20″ For Time (15min Time... Read More

STRENGTH: Every 2min for 6min: 5 Strict Chest to Bar Pull Ups 7 Bent Over Rows 9 Barbell Curl METCON: 5 Rounds of: 3min AMRAP... Read More

** NO CLASSES AGAIN TODAY** ** GYM IS OPEN 24/7 FOR USE** STRENGTH: 7min EMOM of: 1 Hang Squat Clean 1 Clean n Jerk METCON:... Read More

**NO CLASSES TODAY. OPEN GYM ONLY** STRENGTH: 5min EMOM of: 2 Back Squat 2 Bar Muscle Ups (4 Chin Ups) METCON: 190/160cal Row (Every 2:30min... Read More

200cal Run 3min Rest 200/160cal Bike (Every 3min 8 Snatch…95/65) For Time

15…10…5 of: Bench Press…185/115 DB Hang Squat Clean…80/55’s 120m Farmers Carry…97/70’s Then: 27…21…15 of: Bike Cals Bench Press…135/75 DB Hang Squat Cleans…50/35’s For Time

METCON: 21min AMRAP of: 21 Toes to bar 21 S. Arm Hang Clean n Jerk…50/35 21 Burpee Bar Touch 21cal Bike (3 Shuttle Touches every... Read More

STRENGTH: 10mins to work up to a heavy single snatch METCON: 3 Rounds of: 6min AMRAP of: 3 Snatches…155/105 5 Pull Ups 10 Push Ups... Read More

STRENGTH: 5×1 of Clean n Jerk Complex (Complex= 2 Hang Cleans, 1 Clean n Jerk) 2min Rest between sets METCON: 100/80cal Row 100/80cal Bike 30... Read More

STRENGTH: Every 2min for 8min: 3 Front Squat 6 DB Bench Press 9 Barbell Close Grip Skull Crushers METCON: Every 3min for 18min: 17 Heavy... Read More