Daily WOD

STRENGTH: 5min EMOM of: 1 Power Snatch METCON: 21…15…9 of: Snatch…95/65 Calorie Row Rest 3min Then: 21…15…9 of: Burpee Bar Touch Toes to Bar For... Read More

STRENGTH: 5min EMOM of: 2 OHS METCON: 5 Rounds of: 15 HSPU…35’s 15 OHS…95/65 15/12cal Ski 15/12cal Bike 1min Rest For Time (18min Time Cap)

STRENGTH: Take 10mins to establish a heavy Turkish Get Up with each hand. METCON: 26…18…10 of: KB Turkish Get Ups…53/35 Deadlifts…205/145 For Time (16min Time... Read More

STRENGTH: Take 8mins to work up to a heavy TnG Clean n Jerk METCON: 6min AMRAP of: 33/26cal Ski 33 Clean n Jerks…115/75 3min Rest... Read More

3 Rounds of: 3:20min AMRAP of: Cash in- 40 Push Ups Remainder Cal Row 1:40min Rest 3:20min AMRAP of: Cash in- 40 KB Swings…53/35 Remainder... Read More

STRENGTH: Take 8mins to work up to a heavy single Clean METCON: 18…15…12…9 of: Power Cleans…155/105 Goblet Squats…97/70 (Every 2min 200m Run) For Time (20min... Read More

STRENGTH: 6min EMOM of: 3 Weighted Chin Ups 3 Weighted Dips METCON: 7 Rounds of: 2min AMRAP of: 11cal Run 2 Rope Climbs 2min Rest... Read More

STRENGTH: 7…5…3 of: Back Squat -rest 2min between sets and increase weight METCON: 5 Rounds of: 21 Back Squats…95/65 18 HSPU…35’s 21/15cal Bike 1min Rest... Read More

STRENGTH: 5min EMOM of: 2 Hang Squat Snatch 1 Power Snatch METCON: 21…15…9 of: Snatch…135/95 Lateral Burpee Over Bar For Time (10min Time Cap)

STRENGTH: 6min EMOM of: 2 Thrusters METCON: 120/100cal Row 100 Wall Balls…20/14…10/9 100 S Arm DB/KB Hang Snatch…50/35 (Every 3min 3 Burpees, 3 Knees to... Read More

STRENGTH: 5min EMOM of: 2 Strict Chest to Bar Pull Ups 2 Shoulder Press METCON: 5 Rounds of: 3min AMRAP of: Cash in- 60m Sled... Read More

18min AMRAP of: 18cal Run 18/14cal Ski 18 KB Swings…70/53 4min Rest 18min AMRAP of: 18/14cal Bike 18/14cal Row 18 DB Sit Ups…25/15 For Total... Read More

5 Rounds of: 16 Shoulder Press…115/75 30m Sled Push…270/225 16cal Ski 16 S. Arm DB Hang Cleans…80/55 For Time (25min Time Cap)

AUXILIARY: Every 2min for 6min: 200m Sprint METCON: 12 Rounds of: 100m Sprint (50m out and back from middle garage door or 6cal on treadmill)... Read More

STRENGTH: 15min EMOM of: 2 Deadlifts (Build each set to work up to a Heavy 2rm) METCON: 5…8…13…21 of: Thrusters…115/75 Chest to Bar Pull Ups... Read More

STRENGTH: 5min EMOM of: 3 Bench Presses METCON: 2 Rounds of: 50/40cal Ski 40 Bench Press…155/105 30 High Wall Balls…20/14…12/11 20 S. Arm Hang KB... Read More

STRENGTH: Warm up to a 10rm unbroken Thrusters METCON: Cash in- 400m Sled Drag…180/135 5 Rounds of: 20/16cal Row 8 G.I. Janes For Time (20min... Read More

STRENGTH: Max KB Farmer Carry…97/70 (Max unbroken 30m lengths) METCON: 3 Rounds of: 6min AMRAP of: 12 Power Clean…135/95 18cal Bike 18 Goblet Squat…70/53 18... Read More

12 Rounds of: 12cal Run 12/8cal Ski 12/8cal Row 12/8cal Bike 12 KB Swings…70/53 1min Rest For Time (60min Time Cap)

STRENGTH: 5min EMOM of: 2 Back Squats METCON: 21 Back Squats…135/95 18 Back Squats…155/105 12 Back Squats…185/125 9 Back Squats…205/145 50/40cal Ski For Time (13min... Read More

BENCHMARK #3: 800m Run for Time METCON: 4 Rounds of: 15 S. Arm DB Clean n Jerks…80/55 400m Run 1min Rest For Time (16min Time... Read More

BENCHMARK #16: 50 Chest to Bar Pull Ups for Time METCON: 27…21…15…9 of: Bike Cals (21…15…9…6 women) DB Sit Ups…25/15 Pull Ups For Time (18min... Read More

STRENGTH: 5min EMOM of: 3 Hang Squat Snatch METCON: 3 Rounds of: 21 HSPU…floor 34 Snatch…95/65 55 Air Squats For Time (17min Time Cap)

STRENGTH: 6min EMOM of: 2 Power Cleans METCON: Every 3min for 18min: 33/26cal Row 6 Power Cleans…155/105 For Slowest Round

STRENGTH: 7min EMOM of: 3 Pull Ups 3 Dips METCON: 8 Rounds of: 11/8cal Ski 11 Goblet Squats…70/53 11 Push Ups 11 Pull Ups For... Read More

7 Rounds of: :20sec AMRAP of Treadmill Cals :40sec Rest (3min Rest after 7 rounds to clean machine) 7 Rounds of: :20sec AMRAP of Ski... Read More

40 Deadlifts…275/185 40 Back Squats…185/125 40 Shoulder Press…135/95 (Every 3min 200m Run) For Time

STRENGTH: 5min EMOM of: 2 OHS METCON: 3 Rounds of: 20 OHS…115/75 10 Weighted Pull Up…25/15 45/35cal Row For Time (16min Time Cap)

BENCHMARK #18: 8 Rope Climbs for time METCON: 21…15…9 of: Wall Walks Bike Cals (4 Rope Climbs after each set) For Time (12min Time Cap)

STRENGTH: 6min EMOM of: 2 Hang Muscle Snatch METCON: 3 Rounds of: 18 Hang Snatch…115/75 21cal Run 30m Sled Push…315/225 For Time (12min Time Cap)

**AEROBIC CAPACITY CLASS** Tuesday’s and Thursday’s 6pm (starting tonight) STRENGTH: 5min EMOM of: 3 Bench Press 3 KB Strict Upright Row METCON: 25 Toes to... Read More

STRENGTH: 6min EMOM of: 3 Deadlifts 3 Front Squats METCON: 60/50cal Row 60 Wall Balls…20/14…10/9 60 Deadlifts…185/125 60 Wall Balls…20/14…10/9 60/50cal Row For Time (18min... Read More

Every 4min for 16min: 30cal Run 20 KB Swings…70/53 Then: Every 4min for 16min: 30cal Bike 20 Shoulder to OH…95/65 For Total Reps

15 Rounds of: 5 Strict HSPU…(2)45’s 5 Power Cleans…185/125 5cal Bike For Time

STRENGTH: 6min EMOM of: 2 Weighted Pull Up 2 DB Bench 2 Back Squat METCON: 3 Rounds of: 60m Sled Push…270/225 (inside) 4 Rounds of... 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