Daily WOD

STRENGTH: 9…7…5 of: Negative Toes to Bar Shoulder Press METCON: 3min AMRAP of: 27/21cal Row 21 HSPU…45’s 15 Med Ball Knees to Chest 2min Rest... Read More

STRENGTH: 5min EMOM of: 2 Hang Clean n Jerk METCON: 5 Rounds of: 30m Sled Push…315/225 13 Hang Clean n Jerks…115/75 1min Rest For Time... Read More

STRENGTH: 5min EMOM of: 4 Deadlifts METCON: 1000m Row 5min Rest 5 Rounds of: 12 Chest to Bar Pull Ups 12/9cal Bike For Time (18min... Read More

STRENGTH: 5min EMOM of: 2 Front Squats 2 Snatches METCON: 10 Rounds of: 15 Wall Balls…20/14…10/9 3 Snatches…135/95 For Time (14min Time Cap)

Every 4min for 44min: 1st 4min: 54/37cal Ski 12 Burpee Bar Touch 2nd 4min: 54/37cal Bike 12 DB CnJ…50/35’s For Slowest Round

5 Rounds of: 34/24cal Row 200m Farmers Carry…97/70 15 Goblet Squats…97/70 200m Single Srm DB OH Walk…80/55 For Time

STRENGTH: 5min EMOM of: 2 Power Cleans 1 Squat Clean METCON: 8 Rounds of: 5 Power Cleans…165/115 5 Strict HSPU…35’s 5cal Run 5 Dips (sub-... Read More

STRENGTH: 5min EMOM of: 2 Thrusters 1 Weighted Chest to Bar Pull Up METCON: 3 Rounds of: 21 Thrusters…115/85 21 Chest to Bar Pull Ups... Read More

STRENGTH: 5min EMOM of: 3 Bench Press 3 SDLHP BENCHMARK #14: 40 G.I. Janes (repeat from 7.1.20) For Time METCON: 3 Rounds of: 4min AMRAP... Read More

STRENGTH: 6min EMOM of: 2 Snatch High Pulls 1 Hang Squat Snatch METCON: 5 Rounds of: 22 Wall Balls…20/14…10/9 11 Snatches…135/95 22/16cal Bike 2min Rest... Read More

STRENGTH: 5min EMOM of: 2 Back Squats 3 DB Strict Press METCON: 50/40cal Row 50 Back Squats…95/65 50 Pull Ups 50 HSPU…floor 50 S. Arm... Read More

100cal Run 100/80cal Ski 100/80cal Bike 100/80cal Row 400m Sled Push…45/25 For Time

7 Rounds of: 5 Squat Cleans…185/125 3 Rope Climbs 200m Run For Time

STRENGTH: 2x30m Reverse Sled Drag Zercher Carry METCON: 200m Reverse Sled Drag Zercher Carry…180/135 (sled) …90/70 (axle bar) 100 KB Step Ups…70/53 (holding KB anyway)... Read More

STRENGTH: 6min EMOM of: 2 Shoulder Press 2 Strict Pull Ups METCON: 27…21…15…9 of: Calorie Row Shoulder to OH…115/75 Sit Ups Pull Ups For Time... Read More

STRENGTH: 6min EMOM of: 2 Muscle Snatch 1 Power Snatch 1 Hang Squat Snatch METCON: 5 Rounds of: 2min AMRAP of: Cash in- 21/15cal Bike... Read More

STRENGTH: 6min EMOM of: 2 Back Squat 3 Strict toes to bar METCON: 9 Rounds of: 12/9cal Ski 12 Back Squat…115/75 12 Toes to Bar... Read More

**10:00am CLASS ONLY TODAY** With a partner, complete the following: 18…15…12…9…6 of: Clean n Jerk…165/115 (3 Rounds of “Cindy” before each set) For Time (21min... Read More

**10:00am CLASS ONLY MONDAY LABOR DAY** 165/115cal Bike (E2MOM 6/4cal Row) 5min Rest 165/115cal Ski (E2MOM 6cal Run) For Time

8 Rounds of: 15/12cal Bike 30m S. Arm DB OH Walk…80/55 (do not drop dB from OH) 10 S. Arm DB Clean n Jerk…80/55 1min... Read More

STRENGTH: 5min EMOM of: 5 Strict Pull Ups 7 Strict Dips METCON: Cash in- 400m Sled Drag Farmers Carry…90/45…53/35’s 3 Rounds of: 33 Wall Balls…20/14…10/9... Read More

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