Daily WOD

STRENGTH: Every 2min for 8min: 3 Sumo Deadlifts 6 S Arm DB Row (each arm) 9 Barbell Curls METCON: 9 Rounds of: 18/15cal Ski 9... Read More

100cal Run 100/80cal Ski 100 Box Step Ups…24/20″ 100 S2OH…75/55 100/80cal Row 100/80cal Bike For Time

STRENGTH: With a partner, work up to a heavy single rep of Bench Press and Snatch METCON: 21…18…15…12 of: Snatch…135/95 Bench Press…155/95 For Time

**NEW FRIDAY SCHEDULE 4:30pm and 5:30pm instead of 4pm and 5pm*** STRENGTH: Every 2min for 8min: 3 DB Front Squat 3 Barbell Shoulder Press METCON:... Read More

METCON: 60 Clean n Jerks…135/95 (3 Burpee EMOM) For Time (12min Time Cap) AUXILIARY: 27…21…15…9 of: Med Ball Knees to Chest DB Locked arm Sit... Read More

STRENGTH: Every 2min for 8min: 4 Bench Press 6 DB Seated Shoulder Press 8 Dips METCON: Every 4min for 28min: 14 Pull Ups (sub- 6... Read More

STRENGTH: Take 6mins to work up to a heavy 2rep Thruster. After 6mins take 2 attempts to establish a 7 rep max Thruster. METCON: 2... Read More

STRENGTH: Every 2min for 8min: 4 Sumo Deadlifts 6 Weighted Chin Ups 8 S Arm DB Row METCON: 6 Rounds of: 12 Chin Ups 9... Read More

20 Rounds of: 10cal Run 10/8cal Ski 12 Air Squats 9 Sit Ups 6 Hang Cleans…115/75 For Time (55min Time Cap)

Every 5min for 25min: 8 Weighted Pull Ups…25/15 9 Bench Press…225/135 10 DB Step Ups…50/35’s 11 DB Hang Snatch…50/35’s For Slowest Round

METCON: 6min AMRAP of: 6 Deadlifts…225/155 30 Double Unders 4min Rest 4min AMRAP of: 6 Deadlifts…225/155 30 Double Unders 2min Rest 2min AMRAP of: 6... Read More

METCON: 5 Rounds of: 12 Snatches…135/95 15/11cal Bike 18 KB Swings…70/53 1min Rest For Time (16min Time Cap) AUXILIARY: 4 Rounds of: 3min AMRAP of:... Read More

STRENGTH: 6min EMOM of: 3 Bench Press 3 Deadlift METCON: Every 3min for 18min: 18 HSPU…(2) 45’s 60m Sled Push…90/45 For Slowest Round

STRENGTH: 8min EMOM of: 1 Squat Clean n Split Jerk METCON: 35/27cal Ski 35 DB Hang Clean n Jerk…50/35’s 35 Clean n Jerk…155/105 35 Burpee... Read More

STRENGTH: 5min EMOM of: 2 Back Squat 2 Strict Chest to Bar METCON: 8 Rounds of: 8 Chest to Bar Pull Ups 8 Back Squats…135/95... Read More

2,000m Ski 2,000m Row 2,000m Bike For Time (Every 2min 6 Burpees)

METCON: 50/40cal Bike 30 Clean n Jerks…185/125 15 G.I. Janes For Time CORE: 3 Rounds 1min L-hold from pull up 1min Plank 20 Barbell Sit... Read More

STRENGTH: 9…7…5 of: Bent Over Row Strict Pull Ups DB Lateral Raise METCON: Every 5min for 20min: 32/24cal Ski 8 DB Hang Snatch…50/35’s 6 Burpee... Read More

STRENGTH: 9…7…5 of: Bench Press Dips DB Skull Crushers METCON: 10 Rounds of: 10 Bench Press…155/105 8 KB Swings…97/70 (4) 30m Shuttle Touches For Time... Read More

STRENGTH: 5min EMOM of: 2 TnG Clean n Jerk METCON: 18…15…12…9…6 of: Clean n Jerk…135/95 (60m Sled Push after each set…180/135) For Time (18min Time... Read More

STRENGTH: 9…7…5 of: Strict Chest to Bar Pull Up DB Seated Shoulder Press METCON: Every 4min for 16min: 21 Chest to Bar Pull Ups 21... Read More

STRENGTH: 6min EMOM of: 2 Front Squat Box Squat (use a stack of (3)45 plates or a 12″ box) METCON: 2 Rounds of: 55cal Row... Read More

5 Rounds of: 50/40cal Ski 50/40cal Bike 50 Double Unders For Time

8 Rounds of: 9cal Run 9 S ARM DB Snatch…70/50 9/7cal Bike 9 Weighted Chin Ups…35/25 1min Rest For Time

** 10:30am and 12pm Class Only** With a partner complete the following: 2 Rounds of: 8min AMRAP of: 20 Chest to Bar Pull Ups 20... Read More

**CLASSES AT 6am, 7:30am, 9:am and 12pm** 50cal Run 50/40cal Ski 50 Snatch…95/55 50 Sit Ups 50 HSPU…25’s 50/40cal Bike For Time (20min Time Cap)

STRENGTH: Every 2min for 10min: 5 Deadlifts 7 Chin Ups 9 Bent Over DB Row METCON: 3 Rounds of: 27 Pull Ups (sub- 12 Muscle... Read More

STRENGTH: Every 2min for 8min: 3 Shoulder Press 9 DB Bench 15 Dips METCON: Every 3min for 18min: 25/20cal Row 15 DB Shoulder to OH…50/35’s... Read More

STRENGTH: 5min EMOM of: 1 Hang Snatch 1 Power Snatch METCON: 8 Rounds of: 8cal Seatless Bike 8 Snatches…135/95 8 Toes to Bar 1min Rest... Read More

3 Rounds of: 8min AMRAP of: 22cal Run 11 S Arm KB Hang Snatch…70/53 11 HR Push Ups 1min Rest 8min AMRAP of: 22cal Ski... Read More

5 Rounds of: 15 Heavy Wall Balls…30/20…10/9 15 Bench Press…205/125 60m Sled Push…180/135 15 KB Swings…97/70 For Time

**MERRY CHRISTMAS EXPLODE**

**CLOSED 12/25** 1 Ring Muscle Up (sub: Bar MU or 3 Chin Ups) 2 OHS…95/65 pounds 3 Hang Squat Snatch…95/65 pounds 4 Hang Snatch…95/65 pounds 5 Muscle Snatch…95/65 pounds... Read More

STRENGTH: Every 2min for 10mins: 8 Bent Over Barbell Rows 8 Chin Ups 8 Hammer Curls METCON: 3 Rounds of: 5min AMRAP of: 18 S... Read More

STRENGTH: 5min EMOM of: 1 Snatch Complex (Complex= 2 Power, 1 Hang Squat) METCON: 7 Rounds of: 60m Sled Push…90/45 6 Power Snatch…135/95 5 Hang... Read More

STRENGTH: Every 2min for 6min: 7 Seated DB Press 7 Bench Dips 14 Push Ups (Or, S. Arm Push Ups) METCON: 2 Rounds of: 34/27cal... Read More