Daily WOD

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

STRENGTH: Every 2min for 8min: 1 Power Clean 1 Hang Power Clean 3 Front Squats METCON: 25/20cal Ski 25 Back Squats…115/75 25 Pull Ups 25/20cal... Read More

STRENGTH: Work up to a heavy 2rep Snatch BENCHMARK #3: 800m Run for time METCON: 4 Rounds of: 12 Snatches…135/95 400m Run For Time (15min... Read More

STRENGTH: Every 2min for 8min: 3 SDLHP 6 Chin Ups 9 S. Arm DB Row METCON: 2 Rounds of: 7min AMRAP of: 30 Air Squats... Read More

STRENGTH: 6min EMOM of: 3 Shoulder Press 3 Weighted Dip METCON: 50/40cal Ski Then: 27…21…15…9 of: HSPU…45’s KB Swings…70/53 For Time (13min Time Cap)

STRENGTH: 6min EMOM of: 3 Front Squats 1 Clean n Jerk METCON: 3 Rounds of: 20 Heavy Wall Balls…30/20…10/9 15/10cal Bike 10 Clean n Jerks…135/95... Read More

5 Rounds of: 1:20min AMRAP of Bike Cals :40sec Rest Then: 5 Rounds of: 1:20min AMRAP of Row Cals :40sec Rest Then: 5 Rounds of:... Read More

8 Rounds of: 11cal Run or 200m Run 9 Goblet Squats…97/70 7 Deadlifts….275/185 5 Bench Press…225/155 For Time

STRENGTH: 6min EMOM of: 2 Below Knee Hang Cleans METCON: 5 Rounds of: 20/16cal Ski 6 Shoot Throughs 12 Power Cleans…135/95 1min Rest For Time... Read More

STRENGTH: 5min EMOM of: 3 OHS 3 Strict Pull Ups METCON: 2 Rounds of: 7min AMRAP of: 40/30cal Row 40 OHS…95/65 40 Pull Ups 40... Read More

STRENGTH: 6min EMOM of: 4 Weighted Knees to chest (use DB between knees) 3 Deadlifts METCON: 21…15…9 of: Devils Press…50/35’s Knees to Elbows Cash out-... Read More

STRENGTH: 9min EMOM of: 1 Snatch *try to increase weight each min METCON: 10 Rounds of: 4 Snatch…165/115 8cal Run 8/6cal Ski 4 G.I. Janes... Read More

STRENGTH: 5min EMOM of: 6 S. Arm DB Row 3 Heavy Goblet Squat METCON: 6 Rounds of: 2min AMRAP of: (cash in) 15/12cal Bike 12... Read More

60cal Run 60/50cal Ski 60/50cal Row 60/50cal Bike 30 Burpee Bar Touch 200m Sled Push…25/0 1mile Run For Time

5 Rounds of: 10 Bench Press…205/145 15 DB S. Arm Power Clean…80/55 20/15cal Bike For Time

STRENGTH: 5min EMOM of: 2 Back Squats 2 Weighted Chin Ups METCON: 3 Rounds of: 38 Back Squats…95/65 38 KB Swings…53/35 For Time (12min Time... Read More