Daily WOD

6 Rounds of: 12 Heavy Wall Balls…30/20…10/9 12 DB Burpees…50/35’s 12 DB Shoulder to OH…50/35’s 12 DB Step Ups…50/35’s 12 Chest to Bar Pull Ups... Read More

STRENGTH: 8min EMOM of: 2 Hang Cleans 1 Squat Clean 1 Jerk METCON: 10-1 of: Clean n Jerk…155/105 Burpee Box Jumps…24/20″ For Time (15min Time... Read More

METCON: 10 Rounds of: 18/15cal Row 4 Devils Press…50/35’s 8 Toes to Bar 1min Rest For Time (29min Time Cap) AUXILIARY: 75 Weighted Sit Ups…25/15... Read More

STRENGTH: 7min EMOM of: Each round work up to a 2rm Pull Up METCON: Every 4min for 16min: 9 Burpee Bar Touch 21 Pull Ups... Read More

STRENGTH: Every 2min for 8min: 6 Renegade Rows 3 Back Squat METCON; 3 Rounds of: 33/27cal Ski 33 Back Squats…115/75 33 DB Renegade Rows…50/35’s 3min... Read More

STRENGTH: Every 2min for 8min: 3 Deficit Deadlifts (standing on a 45 plate) 3 Strict HSPU METCON: 27…21…15…9 of: Deadlift…185/125 HSPU…35’s Seatless Bike Cals (women... Read More

100cal Run (EMOM 4 S. Arm KB Snatch…70/53) 100/80cal Ski (EMOM 3 Burpee onto plate) 100/80cal Bike (EMOM 5 Chin Ups) 100/80cal Row (EMOM 6... Read More

30 Power Cleans…185/125 200m Sled DRAG…180/135 30 Bench Press…185/125 200m Sled PUSH…180/135 30 Power Cleans…185/125 For Time

STRENGTH: Work up to a heavy single Back Squat METCON: Every 3min for 15min: 21 Wall Balls…20/14…10/9 5 Ring Muscle Ups (sub- 9 Chin Ups)... Read More

STRENGTH: Every 2min for 10min: 30m Rt Arm KB Waiter Walk 30m Lf Arm KB Waiter Walk 30m KB Farmers Carry *Waiters walk is with... Read More

STRENGTH: Take 10min to work up to a 1RM Snatch METCON: Every 3min for 18min: 21/16cal Ski 7 Snatch…135/95 7 OHS…135/95 For Cumulative Total of... Read More

STRENGTH: 6min EMOM of: 4 Deadlifts 4 Shoulder Press METCON: 5 Rounds of: 30/24cal Row 21 HSPU…45’s 1min Rest For Time (16min Time Cap) *The... Read More

STRENGTH: 5min EMOM of: 3 Front Squats 3 Chin Ups METCON: 5 Rounds of: 3min AMRAP of: 12 Heavy Wall Balls…30/20…10/9 12 SDLHP…135/95 12/9cal Bike... Read More

6 Rounds of: 20/16cal Bike 20/16cal Ski 5 Burpee onto plate Then: 6 Rounds of: 20/16cal Row 20cal Run 5 Burpee onto plate For Time

Every 5min for 25min: 30m Sled Push…315/270 5 Bar Muscle Ups (sub- 10 Pull Ups) 9 Hang Squat Cleans…155/105 5 Bar Muscle Ups (sub- 10... Read More

STRENGTH: Work up to a heavy 2 rep Shoulder Press then… Benchmark #15- 5RM Shoulder Press METCON: 7 Rounds of: 12 Strict HSPU…45’s 12 High... Read More

STRENGTH: 7min EMOM of: 2 Hang Squat Snatch 1 Power Snatch METCON: 5 Rounds of: 20/16cal Bike 16 Snatch…95/65 2min Rest For Time (17min Time... Read More

STRENGTH: 5min EMOM of: 3 Front Squat 5min EMOM of: 3 Shoulder Press METCON: Every 5min for 20min: 8 Burpee onto plate 22/18cal Row 8... Read More

STRENGTH: Every 2min for 8min: 3 Strict C2B Pull Ups 5 Bent Over Rows 7 DB Curls METCON: 100 Double Unders 50/40cal Bike 50 OHS…95/65... Read More

STRENGTH: Every 2min for 8min: 2 Bench Press 2 Power Clean METCON: Every 6min for 18min: 24/20cal Ski 8 Power Cleans…185/125 15 Bench Press…135/95 For... Read More

15 Rounds of: 200m Run 1 Rope Climb For Time (45min Time Cap)

5 Rounds of: 18 Axle Bar Zercher Squats… 110/70 15 Dips 12 KB Swings…97/70 9 G.I. Janes For Time

STRENGTH: Every 2min for 8min: 5 Shoulder Press 3 SDLHP *Increase weight each round METCON: 2 Rounds of: 6min AMRAP of: 30/25cal Row 18 S2OH…115/75... Read More

STRENGTH: 6min EMOM of: 3 Axle Bar Zercher Squats 3 Strict Chin Ups METCON: 21…15…9 of: Heavy Wall Balls…30/20…10/8 Chin ups Burpee onto plate Ski... Read More

STRENGTH: 7min EMOM of: 1 Clean n Jerk METCON: 8 Rounds of: 8 Clean n Jerks…135/95 8 Strict HSPU…floor For Time (13min Time Cap)

STRENGTH: Every 2min for 6min: 3 Strict Chest to Bar Pull Ups 9 Weighted Sit Ups METCON: 3 Rounds of: 40/30cal Row 60m Sled Push…225/180... Read More

STRENGTH: Every 2min for 6min: 3 OHS 9 Weighted Dips METCON: 3 Rounds of: 5min ANRAP of: 18/15cal Bike 15 OHS…115/75 12 Snatch…115/75 3min Rest... Read More

30 Burpee Bar Touch 60/50cal Ski 30 Clean n Jerks…95/65 60/50cal Bike 30 DB Sit Ups…35/25 60cal Run (or 1200m outside) 30 Back Squats…95/65 60cal... Read More

34…27 of: Heavy Higher Wall Balls…30/20…11/9 KB Swings…97/70 Bike Cals For Time

STRENGTH: 6min EMOM of: 3 Strict Chin Ups 4 Back Step Lunges METCON: 5 Rounds of: 60m Sled Push…225/180 7 Ring Muscle Ups (sub- 15... Read More

AUXILIARY: 21…15…9 of: DB Sit Ups Right Side Plank Hip Raise Left Side Plank Hip Raise (7min Time Cap) METCON: 8 Rounds of: 10cal Ski... Read More

STRENGTH: Every 2min for 8min: 5 Deadlifts (heavy) 5 Shoulder Press METCON: 6 Rounds of: 2min AMRAP of: Cash in- 15/12cal Row 15 Deadlift…185/125 15... Read More

STRENGTH: Every 2min for 8min: 6 Front Squats 6 Bench Press METCON: 3 Rounds of: 18 Goblet Squats…97/70 18 Chest to Bar Pull Ups Then:... Read More

STRENGTH: Every 2min for 8min: 7 Bent Over Rows 7 Chin Ups 7 DB Curls METCON: 5 Rounds of: 3min AMRAP of: 20/16cal Bike 15... Read More

200cal Run or 2400m Run 1min Rest 200/160cal Ski 1min Rest 200/160cal Bike For Time

5 Rounds of: 15 Shoulder Press…115/75 15 DB Burpees…50/35’s 15 DB Squats…50/35’s 40 Double Unders For Time