Daily WOD

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

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