Daily WOD

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

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