Daily WOD

Auxiliary: 15…12…9…6 of: DB Sit Ups…35/25 Rt Side Plank Hip Raises Lf Side Plank Hip Raises Good mornings…45/35 For Time (12min Time Cap) Metcon: 3... Read More

Benchmark: 40cal Treadmill *We will repeat this benchmark 1 month from today Metcon: 7 Rounds of: 10cal Run 8 Clean n Jerks…135/95 1min Rest For... Read More

Strength: Every 2min for 6min: 7 Strict DB Shoulder press 7 Dips 7 Strict Push Ups Metcon: 2 Rounds of: 7min AMRAP of: 8 Heavy... Read More

Strength: Every 2min for 6min: 45sec Wall Sit 7 Front Squats…light 7 Front Rack Back Step Lunges…light Metcon: 3 Rounds of: 120m Sled Push…90/45 27... Read More

2 Rounds of: 12min AMRAP of: 22cal Run 11 KB Swings…70/53 11 HR Push Ups 1min Rest 12min AMRAP of: 22cal Ski 11 Burpee onto... Read More

4 Rounds of: 18 Dips 12 Chin Ups 30m Sled Push…315/225 60m Farmers Carry…97/70 18/12cal Ski For Time

One Month Test 1: 40/30cal Bike *This is a benchmark test that we will repeat in one month Metcon: 40 Heavy Wall Balls…30/20…10/9 5 Rope... Read More

Strength: 5 Shoulder Press @ 75% 3 Shoulder Press @ 85% 1+ Shoulder Press @ 95% This is week 3 of Wendler 5/3/1. Again, use... Read More

Strength: 5 Deadlift @ 75% 3 Deadlift @ 85% 1+ Deadlift @95% This is week 3 of Wendler 5/3/1. Again, use 90% of your 1RM... Read More

Strength: Take about 15min to work up to a heavy 2 rep “touch n go” Snatch Metcon: 15cal Bike 9 Snatches…185/125 15 HSPU…(2)35’s 1min Rest... Read More

Strength: 5 Back Squats @ 75% 3 Back Squats @ 85% 1+ Back Squat @ 95% This is week 3 of Wendler 5/3/1. Again, use... Read More

12min AMRAP of: Bike Cals 12min AMRAP of: Ski Cals 12min AMRAP of: Treadmill Cals For Total Cals

5 Rounds of: 2min AMRAP of: 12cal Bike 8 S. Arm DB Clean n Jerk…80/55 2min Rest 2min AMRAP of: 12cal Run 8 KB Swings…97/70... Read More

Metcon: 3 Rounds of: 25cal Ski 15 DB Thrusters…50/35’s 9 Bar Muscle Ups (sub- 25 Chin Ups) 1min Rest For Time (13min Time Cap) Auxiliary:... Read More

Strength: Work up to a heavy complex of: 2 Hang Squat Clean 3 Power Clean 1 Split Jerk Metcon: 21…15…9 of: Power Cleans…155/105 Strict HSPU…35’s... Read More

Strength: 3 Shoulder Press @ 70% 3 Shoulder Press @ 80% 3+ Shoulder Press @90% *the last set of 3+ should be max Reps of... Read More

Strength: 3 Deadlift @ 70% 3 Deadlift @ 80% 3+ Deadlift @ 90% *the last set of 3+ should be max Reps of 3 or... Read More

Strength: 3 Back Squats @ 70% 3 Back Squats @ 80% 3+ Back Squats @ 90% *the last set of 3+ should be max Reps... Read More

36min AMRAP of: 50cal Run 50/40cal Ski 50/40cal Bike 50/40cal Row (Every 4mins 10 KB Swings/ 10 Burpees)

5 Rounds of: 3min AMRAP of: 60m Sled Push…315/225 18 DB Shoulder Press…50/35’s 18 KB SDLHP’s…97/70 18 G.i. Janes 3min Rest For Total

Strength: 10min to establish a heavy complex of: 3 Power Cleans 3 Front Squats 1 Split Jerk Metcon: 21cal Ski 12 Power Cleans…185/125 1min Rest... Read More

22min AMRAP of: 22 KB Swings…70/53 22 Goblet Squats…70/53 11cal Bike 22 PVC Sit Ups (pvc pipe in the back rack position, touch elbows to... Read More

Strength: 5 Shoulder Press @ 65% 5 Shoulder Press @ 75% 5+ Shoulder Press @85% This week we are beginning a cycle of Wendler’s 5/3/1... Read More

Strength: 5 deadlift @ 65% 5 Deadlift @ 75% 5+ Deadlift @ 85% This week we are beginning a cycle of Wendler’s 5/3/1 program. Take... Read More

Strength: 5 Back Squat @ 65% 5 Back Squats @ 75% 5+ Back Squats @85% This week we are beginning a cycle of Wendler’s 5/3/1... Read More

2 Rounds of: 18min AMRAP of: 25cal Run 25cal Row 25cal Bike 25cal Ski 2min Rest For Total Reps (EMOM 2 Burpees)

18min AMRAP of: 21 Clusters…135/95 21 Chest to Bar Pull Ups 21 Bike Cals 21 Ski Cals For Total Reps

Strength: Max 30m Sled Push (inside) Metcon: 4 Rounds of: 4min AMRAP of: 30/20cal Row 60m Sled Drag…315/225 4min Rest For Total Reps

Auxiliary: 21…15…9 of: Barbell Sit Ups…95/65 Rt Side Plank Hip Raises Lf Side Plank Hip Raises Metcon: 3 Rounds of: 33cal Run 4 Rounds of... Read More

Strength: Every 2min for 8min: Snatch Complex (Complex= 2 Hang Snatch, 3 Power Snatch, 4 OHS) Metcon: 3 Rounds of: 5min AMRAP of: 12 Snatch…135/95... Read More

Strength: Take 20mins to work up to a 1RM Deadlift and a 1RM Shoulder Press. Metcon: 3 Rounds of: 15cal Run 15 KB Swings…70/53 3min... Read More

Strength: Take 15mins and work up to a 1RM Back Squat and a 1RM Pull Up Metcon: 9 Back Squats…205/135 15 Chest to Bar Pull... Read More

3 Rounds of: 200m Sled Push…45/25 50/35cal Ski 50/35cal Row 800m Run For Time

5 Rounds of: 8 DB Hang Clean…80/55’s 9 Deadlifts…315/225 10 Strict HSPU…(2)35’s (Every 2min 11 Goblet Squats…97/70) For Time (35min Time Cap)

Strength: Take 12mins to work up to a heavy Snatch Complex of: 3 Power Snatch 2 Hang Squat Snatch 1 OHS Metcon: 2 Rounds of:... Read More

Strength: Every 2min for 8mins: 7 Strict Pull Ups 7 KB Strict Upright Row 7 Weighted Knees to chest Metcon: 7 Rounds of: 14cal Run... Read More