Daily WOD

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

6 Rounds of: 25cal Run 25/20cal Ski 25/20cal Bike 25/20cal Row For Time (50min Time Cap)

5 Rounds of: 15 Bench Press…205/125 18 DB Step Ups…50/35’s…24/20″ For Time

AUXILIARY: EMOM of: 2 Squat Snatches METCON: Every 3min for 18min 12 G.I. Janes 12 Snatches…135/95 For Slowest Round

STRENGTH: Every 2min for 8min: 3 Strict Chest to Bar Pull Ups 5 Bent Over Barbell Row 7 DB Bicep Curl METCON: 2 Rounds of:... Read More

STRENGTH: 5min EMOM of: 2 Power Cleans METCON: 65 Power Cleans…155/105 65/55cal Ski For Time (15min Time Cap)

STRENGTH: 6min EMOM of: 3 Front Squats METCON: 10 Rounds of: 8 Heavy Wall Balls…20/14…10/9 8/6cal Seatless Bike 30m Sled Push…45/25 For Time (18min Time... Read More

STRENGTH: Every 2min for 8min: 3 Shoulder Press 5 Dips 7 DB Skull Crushers METCON: 100 Shoulder to OH…115/75 100/80cal Row (EMOM of 3 Burpees)... Read More

20 Rounds of: 3 KB Sumo High Pulls…97/70 5 Push Ups 7 Air Squats 200m Run Fir Time

2 Rounds of: 200m Farmers Carry…97/70’s 50 S Arm DB Shoulder to OH…80/55 40/32cal Bike 15 Burpee Bar Touch 1min Rest For Time

STRENGTH: 5min EMOM of: 2 OHS 2 Weighted Knees to Chest METCON: Every 4mins for 16min: 34/27cal Row 21 OHS…95/65 9 Toes to Bar For... Read More

STRENGTH: 5min EMOM of: 2 Bench Press METCON: 22min AMRAP of: 24 Bench Press…155/105 24 KB S Arm Hang Snatch…70/53 24/17cal Ski 24 Box Jump... Read More

STRENGTH: Every 2min for 10min: 3 Deadlifts 12 Single Arm DB Row 12 Barbell Curl METCON: 3 Rounds of: 36 Wall Balls…20/14…10/9 24 Deadlifts…225/155 12... Read More

STRENGTH: 6min EMOM of: 3 Heavy Pull Ups METCON: 5 Rounds of: 19 Pull Ups 17 HSPU…45’s 12/9cal Bike 1min Rest For Time (13min Time... Read More

STRENGTH: Work up to a heavy single Back Squat then break it down to a lighter weight to do: 5min EMOM of: 2 Back Squats... Read More

3 Rounds of: 2:20min AMRAP of: Calorie Ski :40sec Rest 2:20min AMRAP of: Calorie Row :40sec Rest 2:20min AMRAP of: Calorie Bike :40sec Rest 2:20min... Read More