Daily WOD

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

METCON: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150... Read More

STRENGTH: 6min EMOM of: 3 Bench Press 5 DB Sit Up METCON: 7 Rounds of: 200m Run 7 Shoot Throughs 11/7cal Bike For Time (16min... Read More

STRENGTH: 6min EMOM of: 1 Power Snatch 1 Squat Snatch METCON: 30 Snatches…95/55 30 Heavy Wall Balls…20/14…10/9 30 Snatches…135/95 30 Heavy Wall Balls…30/20…10/9 30 Snatches…165/115... Read More

STRENGTH: 6min EMOM of: 2 Hang Squat Cleans 2 Strict Chest to Bar METCON: 2 Rounds of: 28 Chest to Bar Pull Ups 28 Bar... Read More

STRENGTH: Every 30sec for 5min: 2 Deadlifts 1min Rest Every 30sec for 5min: 2 Shoulder Press METCON: 27…21…15…9 of: Bike Cals (21…15…9…6 women) Deadlift…185/125 3min... Read More

5 Rounds of: 15 Wall Balls…20/14…10/9 18 HSPU…floor 18/13cal Row 15 Wall Balls…20/15…10/9 18 Med Ball Knees to Chest 18 KB Swings…70/53 For Time

Every 3min for 21min: 6 Snatch…165/115 15/11cal Bike For Slowest Round

STRENGTH: Every 2min for 6min: 11 Bench Press 9 Shoulder Press 7 Dips METCON: 7 Rounds of: 20/15cal Ski 30 Air Squats 40 Double Unders... Read More

STRENGTH: Every 2min for 6min: 7 Deadlifts 9 Chin Ups 11 DB Curls METCON: Every 4min for 24min: 15/12cal Row 10 Deadlifts…225/155 5 Ring Muscle... Read More

STRENGTH: Every 2min for 8min: Clean n Jerk Complex (Complex= 2 Power Cleans, 2 Squat Cleans, 1 Jerk) METCON: 5 Rounds of: 9 Clean n... Read More

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