Daily WOD

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

STRENGTH: 6min EMOM of: 1 Power Clean 2 Hang Squat Clean METCON: 4 Rounds of: 3min AMRAP of: 60m Sled Push…225/180 (outside) 15 Power Cleans…135/95... Read More

STRENGTH: 5min EMOM of: 2 Shoulder Press 2 Barbell Bent Over Row METCON: 3 Rounds of: 21 HSPU…45’s 21 Pull Ups 21 OHS…115/75 21/15cal Ski... Read More

BENCHMARK #14: 40 G.I. Janes for time STRENGTH: 8min EMOM of: 5 Strict Weighted Pull Ups 5 Weighted Dips METCON: 500m Ski 500m Row 40/30cal... Read More

BENCHMARK #1: 200 Double Unders METCON: 5 Rounds of: 50 Double Unders 40/30cal Row 40 Air Squats 12 Toes to Bar 1min Rest For Time... Read More

STRENGTH: 5min EMOM of: 2 Thrusters BENCHMARK #6: 75 Wall Balls…20/14…10/9 For Time METCON: 21…15…9 of: Bike Cals Clean n Jerk…135/95 For Time (12min Time... Read More

12min AMRAP of: 15cal Run 20 Air Squats 2min Rest 12min AMRAP of: 15cal Ski 20 KB Deadlifts…97/70 2min Rest 12min AMRAP of: 15cal Bike... Read More

3 Rounds of: 32 Bench Press…155/105 32cal Ski 60m Sled Push…270/225 32 KB Swings…70/53 32 S. Arm DB Hang Clean n Jerk…50/35 For Time Ray... Read More

STRENGTH: Every 30sec for 7min: 1 Squat Snatch (Try to increase weight every round) METCON: 5 Rounds of: 3min AMRAP of: 18/14cal Bike 14 Hang... Read More

STRENGTH: 12min EMOM of: 2 Weighted Pull Ups 2 Back Squats METCON: 6 Rounds of: 400m Run (20cal Treadmill) 2 Rounds of “Cindy” 1min Rest... Read More

**This Friday we REOPEN** *Full Class Schedule* *Only schedule change is night classes will now be 4pm, 5pm and 6pm instead of 4:30pm, 5:30pm and... Read More

STRENGTH: 10…8…6…4 of: Shoulder Press Bench Dip METCON: 3 Rounds of: 21 HSPU…(2)45’s 21/16cal Bike 21 Toes to Bar 21 KB Swings…70/53 1min Rest For... Read More

**CLASSES BEGIN FRIDAY 6/26** STRENGTH: Every 2min for 6min: 10 Chin Ups 10 DB Sit Ups METCON: 6 Rounds of: 3min AMRAP of: 18 Super... Read More

6min AMRAP Bike 1min Rest 6min AMRAP of: 5 chins 7 hr push ups 9 Goblet Squats…70/53 1min Rest 6min AMRAP Ski 1min Rest 6min... Read More

34…27…21…15…9 of: Bike Cals Strict Shoulder Press…115/75 (30m Sled Push…270/225 after each set) For Time

STRENGTH: 5min EMOM of: 3 Front Squats Then: 5min EMOM of: 5 Shoulder Press METCON: 4 Rounds of: 4min AMRAP of: 11cal Run 11 HR... Read More

STRENGTH: Take 6mins to work up to the heaviest DB snatch Then: Take 4mins to establish the heaviest chin up METCON: 4 Rounds of: 21/15cal... Read More

BENCHMARK: 600m Row for time METCON: 2 Rounds of: 7 Wall Walks 14 High Wall Balls…20/14…12/11 30m Sled Push…90/45 7 Burpee onto plate 14 Strict... Read More

STRENGTH: Every 2min for 6min: 4 Bench Press 6 DB Shoulder Press 8 Bench Dips METCON: 5 Rounds of: 3min AMRAP of: 15 Bench Press…115/65... Read More

STRENGTH: Every 2mins for 6min: 4 OHS 8 DB Rows each arm METCON: 27…21…15…9 of: OHS…95/65 S2OH…95/65 Calorie Row For Time AT HOME: 50…40…30…20…10 of:... Read More

**SATURDAY JULY 11th 10:00am we will be having our annual MURPH celebration” Every 10mins for 40mins: 400m Run 15 Pull Ups 30 Push Ups 45... Read More

7 Rounds of: 16 Heavy Wall Balls…30/20…10/9 60m Med Ball Run…30/20 For Time

STRENGTH: 8min EMOM of: 3 Snatch METCON: Every 4min for 24mins: 21/15cal Bike 8 Snatches…135/95 21 KB Swings…70/53 8 Burpee over bar For Slowest Round... Read More

AUXILIARY: 1:30min…1min…:30sec of: Wall Sit with plate overhead…25/15 Left Side Plank Rt Side Plank (20 Plate Sit ups after each set…25/15) *plate extended out in... Read More

STRENGTH: 5min EMOM of: 2 Power Cleans METCON: 5 Rounds of: 20 HSPU…35’s 20 Goblet Squats…70/53 Then: 30 Power Cleans…165/115 For Time AT HOME: 5... Read More

STRENGTH: Every 2mins for 8mins: 6 Strict Pull Ups 7 Bent Over Rows 8 DB Curls METCON: 2 Rounds of: 7min AMRAP of: 27/21cal Bike... Read More