Daily WOD

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

STRENGTH: 5min EMOM of: 3 Back Squats 3 Chin ups METCON: 5 Rounds of: 1min AMRAP of Calorie Row 1min AMRAP of Wall Balls…20/14…10/9 1min... Read More

STRENGTH: Every 2mins for 8min: 4 DB Shoulder Press 4 Dips 4 Barbell Skull Crushers METCON: Cash in- 55 HSPU…25’s (sub- HR Push Ups) 3... Read More

STRENGTH: 6min to work up to a heavy single Clean n Jerk Then: 6min to work up to a heavy single Snatch METCON: 18…15…12…9 of:... Read More

2 Rounds of: Every 3min for 12min: 20cal Run 20/16cal Ski 10 Burpee onto Plate 3min Rest Then: Every 3min for 12min: 20/16cal Bike 20/16cal... Read More

10 Rounds of: 5 Bench Press…225/135 30m Sled Push…225/135 For Time

STRENGTH: 5min EMOM of: 3 Strict Chest to Bar Pull Ups METCON: 4 Rounds of: 12 Deadlifts…225/155 24 S. Arm DB Clean n Jerk…50/35 12... Read More

AUXILIARY: 2 Rounds of: 1min L-Hold from Pull Up (sub- elevated knee hold) 1min HS Hold STRENGTH: 5min EMOM of: 2 Power Cleans METCON: 21…15…9... Read More

STRENGTH: Every 2min for 8min: 2 Thrusters 8 S. Arm DB Row (each arm) METCON: Every 5min for 20min: 30/25cal Ski 35 Semi-high Wall Balls…20/14…11/10... Read More

STRENGTH: 6min EMOM of: 4 Sumo Deadlifts 4 Strict Pull Ups METCON: 5 Rounds of: 30/24cal Row 21 HSPU…45’s 1min Rest For Time (16min Time... Read More

STRENGTH: 5min EMOM of: 2 Med Ball Toes to Bar 2 Bench Press BENCHMARK #12: 50 Toes to Bar for Time METCON: 23 Bench Press…115/75... Read More

36min AMRAP of: 21cal Run 15cal Ski 9cal Bike 15 Burpee onto plate 21cal Row For Total Reps

5 Rounds of: 13 Squat Cleans…155/105 400m Run For Time

STRENGTH: 6min EMOM of: 2 Negative Toes to Bar 2 Weighted Dips METCON: 7 Rounds of: 7 Toes to Bar 7 Shoulder to OH…135/95 7... Read More

STRENGTH: Work up to a max 30m Farmers Carry METCON: 3 Rounds of: 200m Sled Push…180/90 200m Farmers Carry…70/53 400m Med Ball Run…20/14 For Time... Read More

STRENGTH: 5min EMOM of: 3 Strict Pull Ups METCON: Every 4min for 20min: 6 Bar Muscle Ups (sub- 15 Pull Ups) 100 Double Unders 40/30cal... Read More

STRENGTH: 5min EMOM of: 1 Power Snatch 1 Squat Snatch METCON: 27…21…15…9 of: Snatch…95/65 Bike Cals (21…15…9…6) For Time (12min Time Cap)

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

4 Rounds of: 3:20min AMRAP of: 23 Ski Cals 23 KB Swings…70/53 1:40min Rest 3:20min AMRAP of: 23 Bike Cals 23 Row Cals 1:40min Rest... Read More

**10:00am Class only. Possibly 2 heats.** 1mile Run 100 Pull Ups 200 Push Up 300 Air Squats 1mile Run For Time

**”MURPH” is this Saturday 10am** – If we have a large group we may go into 2 separate heats to allow spacing and cleaning between... Read More

STRENGTH: Work up to the heaviest sled weight possible to push for 30m without stopping. METCON: 5 Rounds of: 30m Sled Push…315/270 5 Wall Walks... Read More

STRENGTH: Work up to a heavy 3 rep Deadlift METCON: 3 Rounds of: 42/34cal Row 24 SDLHP…115/75 12 Shoot Throughs 1min Rest For Time (17min... Read More

STRENGTH: 5min EMOM of: 2 Back Squat 2 Strict Pull Ups METCON: 8 Rounds of: 15/12cal Ski 12 Back Squat…155/105 12 Chest to Bar Pull... Read More

STRENGTH: 5min EMOM of: 2 Bench Press 2 Power Cleans METCON: 2 Rounds of: 6min AMRAP of: 16 KB Swings…97/70 16 Bench Press…185/115 16 Power... Read More

12 Rounds of: 15/12cal Bike 15/12cal Row 15/12cal Ski 12cal Run For Time

**10am CLASS ONLY** 4 Rounds of: 400m Run 8 Bear Complex…95/55 30m Bear Crawl 8 Bear Complex…95/55 30m Bear Crawl 2min Rest For Time