Daily WOD

Strength: Every 2min for 6mins: 3 Back Squats 6 Bulgarian Split Squats 3 Straight Leg Deadlifts Metcon: 3 Rounds of: 6min AMRAP of: 34cal Row... Read More

2 Rounds of: Tabata Treadmill Cals 1min Rest Tabata Ski Cals 1min Rest Tabata Bike Cals 1min Rest Tabata Row 1min Rest For Total Calories... Read More

4 Rounds of: 12 Bench Press…185/125 15 Clean N Jerks…155/105 21 KB Swings…97/70 For Time

Strength: Take 10mins to work up to a heavy 1rep Back Squat Metcon: 2 Rounds of: 8min AMRAP of: 20 Pull Ups 30 Sit Ups... Read More

**10:00am CLASS ONLY** **No 6:00am Class on Friday 11.29.19** With a partner, complete the following: 22min AMRAP of: 60 KB Lunges…70/53 60 KB Swings…70/53 60... Read More

**NO 6:30pm CLASS TONIGHT** Strength: Every 2min for 6min: 7 Chin Ups 7 Bent over barbell Rows 7 DB Upright Rows Metcon: 3 Rounds of:... Read More

Strength: Every 2mins for 6mins: 7 Shoulder Press 7 Dumbbell Bench Press 7 Bench Dips Metcon: 3 Rounds of: 40/28cal Bike 21 Snatches…135/95 2min Rest... Read More

Strength: Every 2mins for 8mins: 3 Squat Cleans (barbell) Metcon: 5 Rounds of: 12 DB Squat Cleans…50/35’s 12 DB S2OH…50/35’s 12 Med Ball Knees to... Read More

75cal Run (Every 2min 30 Air Squats) 75/55cal Ski (Every 2min 30 Push Ups) 75/55cal Bike (Every 2min 30 Straight arm DB Sit Ups…35/25) 75/55cal... Read More

18…15…12 of: Heavy Wall Balls…30/20…10/9 Chest to Bar Pull Ups 2min Rest 21…18…15 of: Goblet Squats…97/70 KB SDLHP…97/70 DB Bench Press…80/50’s 2min Rest 24…21…18 of:... Read More

Strength: 10min EMOM of: 1 Power Clean 1 Hang Squat Clean 1 Jerk Metcon: 27…21…15…9 of: Power Clean…115/75 HSPU… 45’s For Time (14min Time Cap)

Metcon: 16min EMOM of: ODD Min- 8cal Treadmill Sprint EVEN Min- 8/6cal Ski Sprint For Slowest Round Auxiliary: 5 Rounds of: 12 Barbell Sit Ups…55/35... Read More

Strength: Every 2mins for 10mins: 5 Strict Pull Ups 6 Bent Over Barbell Row 7 Single Arm DB Row (each arm) Metcon: 5 Rounds of:... Read More

Strength: Every 2min for 10min: 5 DB Shoulder Press 6 Bench Press 7 Bench Dips Metcon: 27…21…15…9 of: Row (21…15…9…6 cals) Bike (21…15…9…6 cals) DB... Read More

Strength: Every 2mins for 10mins: 2 High Hang Squat Snatch 2 Power Snatch 3 Deadlifta Metcon: 3 Rounds of: 1:20sec AMRAP of: Wall Balls…20/14…10/9 :40sec... Read More

3 Rounds of: 25cal Run 25 KB Swings…70/53 25/15cal Ski 25 Push Ups 25/15cal Row 25 Goblet Squats…70/53 25 DB Sit Ups…25/20 25/15cal Bike For... Read More

2 Rounds of: 5min AMRAP of: 60m Farmers Carry…110/70 (using farmers handles or KB’s) 12/9cal Ski 2min Rest 5min AMRAP of: 60m OH Double DB... Read More

Strength: Take 10mins to work up to the most difficult scale of HSPU that you can accomplish 2 strict reps at. Metcon: 18min AMRAP of:... Read More

Auxiliary: 2 Rounds of: 21 DB Sit Ups…25/15 15 Rt Side Hip Raises 15 Lf Side Hip Raises 21 Glute Bridges (Every 2min 10 Burpee... Read More

Strength: Every 2mins for 6mins: 3 Clean Grip Deadlifts 2 Power Cleans 2 Hang Squat Cleans Metcon: 100cal Treadmill Run 40 Clean n Jerks…135/95 For... Read More

Strength: Every 2min for 10min: 7 DB Bench Press 7 Dips 7 Close Grip Push ups on KB Metcon: 7 Rounds of: 7 Bench Press…185/125... Read More

Strength: Every 2mins for 6mins: 3 Snatch Deadlifts 2 Power Snatch 2 Hang Squat Snatch Metcon: 3 Rounds of: 21 Chest to Bar Pull Ups... Read More

3 Rounds of: 45cal Treadmill 8 G.I. Janes 1min Rest 45/35cal Ski 8 G.I. Janes 1min Rest 45/35cal Bike 8 G.I. Janes 1min Rest For... Read More

27…21…15…9 of: Strict Shoulder Press…115/75 DB Power Cleans…50/35’s Ski Cals (21…15…9…6 women) For Time

40 Ring Muscle Ups (scale-chin over bar pull ups) 80cal Row 120 Wall Balls…20/14…10/9 For Time *reps can be broken up and partitioned anyway you... Read More

Auxiliary: 27…21…15…9 of: Good Mornings…45/35 Rt Side Plank Hip Raise Lf Side Plano Hip Raise Metcon: 400m Run 60m Sled Push…225/180 60m Farmers Carry…97/70’s 400m... Read More

Strength: Every 2min for 10min: 2 Chin Ups 4 Bulgarian Split Squats (each leg) 8 DB Sit Ups Metcon: Tabata Ski Erg Cals 1min Rest... Read More

Strength: 3 Front Squats 4 Sumo Deadlifts 8 DB Rows (each arm) Metcon: 5 Rounds of: 3min AMRAP of: 25cal Row 15 Heavy Wall Balls…30/20…10/9... Read More

Strength: Every 2min for 10min: 6 Strict HSPU (sub- strict DB press) 7 DB Bench Press 8 Dips Metcon: 5 Rounds of: 21 DB Hang... Read More

2 Rounds of: 7:20min AMRAP of: 40cal Ski Erg 20 KB Swings…70/53 1:40min Rest 7:20min AMRAP of: 40cal Row 20 Push Ups 1:40min Rest For... Read More

4 Rounds of: 6 Snatches…165/115 9 Back Squat…165/115 12 Burpee Over Bar 9 Deadlift…165/115 6 Bar Muscle Up For Time

30 Box Jumps…24/20″ 15 Clean n Jerks…95/65 30 Box Jumps…24/20″ 15 Clean n Jerks…135/85 30 Box Jumps…24/20″ 10 Clean n Jerks…185/115 30 Single Leg Squats... Read More

Auxiliary: 27…21…15 of: DB Sit Ups…25/15 Good Mornings…45/35 Rt Side Plank Hip Raise Lf Side Plank Hip Raise Med Ball Knees to Chest…20/14 (17min Time... Read More

Strength: Every 2min for 10min: 30m Reverse Sled Drag… HEAVY (outside) 3 Shoulder Press Metcon: 55 HSPU…(2) 35’s (sub- DB S2OH) 200m Reverse Sled Drag…135/90... Read More

Strength: Every 2min for 10min: 2 Weighted Pull Ups 2 Turkish Get Ups Metcon: 4 Rounds of: 4min AMRAP of: 8 Turkish Get Ups…70/53 16... Read More

Strength: Every 2min for 10min: 3 Bench Press 2 Power Cleans Metcon: 6 Rounds of: 12 Bench Press…165/115 12 Power Cleans…165/115 36 Wall Balls…20/14…10/9 2min... Read More