Daily WOD

OLYMPIC: 7×2 Snatch Complex (1 below the knee, 1 above the knee, 1 Snatch) METCON: Every 3min for 21min: 15/12cal Bike 2 Sandbag Cleans…150/100 10m... Read More

BUILDER: 15…12…9 of: DB Bench Press BB Shoulder Press Dips DB Skull Crushers METCON: 15 Rounds of: 10m Sled Push 7 Toes to Bar 5... Read More

OLYMPIC: 7×2 Clean Complex (1 below the knee, 1 above the knee, 1 clean) METCON: 30min EMOM of: 0:00-15min- 9/7cal Ski 16min-30min- 9/7cal Row and... Read More

CORE VALUES: 100 Sit Ups 100 Russian Twists 100 Grasshopper 9min Cap METCON: 27…21…15…21…27 of: High Wall Balls…20/14…12/11 KB Swing…70/53 For Time (15min Time Cap)

3 Rounds of: 200m Farmers Carry…97/70’s (4) 40’ Sled Drag…225/180 21 Back Squats…185/125 For Time

OLYMPIC: 9×1 Split Jerk from rack 9×2 OHS 3×2 High Hang Clean ZONE 2: 0:00-12min- 5/4mile Echo Bike 12min-24min- 2000/1700m Row 24min- 1mile Slow Jog... Read More

STRENGTH: 8mins to work up to a 1RM Bench Press METCON: 6 Rounds of: 400m Run 2 “CINDY” rounds For Time (22min Time Cap)

OLYMPIC: 5×2 Power Snatch 3×3 OHS METCON: 3 Rounds of: 5min AMRAP of: 5 Burpee Box Jump…24/20” 7 Snatch…135/95 9 Wall Balls…20/14…10 1min Rest For... Read More

STRENGTH: 8mins to work up to a 1RM Back Squat METCON: 10 Rounds of: 3 Ring Muscle Ups (scale- 7 Chin Ups) 21 DB CnJ... Read More

STRENGTH: 8min to work up to a 1RM Deadlift METCON: 3 Rounds of: 24 DB Step Ups…50/35’s…20” 34 Strict HSPU For Time (15min Time Cap)

21…15…9 of: Power Clean…185/125 Back Squat…185/125 Bench Press…185/125 For Time

OLYMPIC: 7×2 Squat Clean n Jerk 7×2 Squat Snatch ZONE 2: 2 Rounds of: 800m Jog 2000m Ski 100 S Arm KB Hang Snatch…(light) 100cal... Read More

STRENGTH: (Wendler deload week) Bench Press 40% x 5 50% x 5 60% x 5 METCON: 5 Rounds of: 3min AMRAP of: 3 Rounds of... Read More

OLYMPIC: Muscle Snatch 3×3 Hang Squat Snatch 5×2 METCON: 5 Rounds of: 12 Snatch…135 400m Run For Time (18min Time Cap)

STRENGTH: (Wendler deload week) Back Squat 40% x 5 50% x 5 60% x 5 METCON: 2 Rounds of: 7min AMRAP of: 60m OH Walking... Read More

OLYMPIC: Power Clean 3×3 Hang Squat Clean 5×2 METCON: Every 3min for 12min: 1:20sec Bike Sprint Then: Every 3min for 12min: 1:20sec Row Sprint For... Read More

STRENGTH: (Wendler deload week) Deadlift 40% x 5 50% x 5 60% x 5 METCON: 10 Rounds of: 12 Hang Cleans…115/75 8 Burpee Bar Touch... Read More

Every 3min for 30min: 5 Back Squat…225/155 7 Deadlift…275/185 9 Shoulder Press…115/75 For Slowest

OLYMPIC: High Hang Snatch 5 x 3 5×2 Front Squat + Split Jerk ZONE 2: 45min AMRAP of: 1000m Row 150cal Bike 1000m Ski For... Read More

STRENGTH: Bench Press 75%x5 85%x3 95%x1 plus METCON: Every 3min for 18min: 12 Back Squats…155/105 5 Bar Muscle Ups (sub- 12 Pull Ups) For Slowest... Read More

OLYMPIC: Snatch Pull 3×3 Snatch 5×2 METCON: 5 Rounds of: 3min AMRAP of: 15cal Row 15 KB Swings…70/53 15 Bench Press…135/95 2min Rest For Total... Read More

STRENGTH: Back Squat 75%x5 85%x3 95%x1 plus METCON: 400m DB Walk (one DB is overhead while the other is at your side) 400m Sled Push... Read More

OLYMPIC: Clean n Jerk Clean Pull 3×3 Clean n Jerk 5×2 METCON: 10min EMOM of: :20sec Bike Sprint Then: 10min EMOM of: :30sec Ski Sprint... Read More

STRENGTH: Deadlift 75%x5 85%x3 95%x1 plus METCON: 10 Rounds of: 12 High Wall Balls…20/14…12/11 6 Sandbag Cleans…150/100 30m Sandbag Carry For Time (30min Time Cap)

Every 2min for 30min: 4 Hang Snatch…165/115 15/11cal Bike For Slowest

OLYMPIC: Power Snatch 5 x 3 Power Clean & Power Jerk 5 x 3(1+1) OHS 5 x 3 ZONE 2: 40min AMRAP of Row Calories... Read More

STRENGTH: Bench Press 70% x 3 80% x 3 90% x 3 plus METCON: 3 Rounds of: 3min AMRAP of: 15/12cal Ski 12 DB Thrusters…50/35’s... Read More

OLYMPIC: 5×1 Clean n Jerk 3×2 Clean Pull METCON: 27…21…15…9 of: SDLHP…115/75 Bench Press…115/75 (50 Double Unders after each set) For Time (15min Time Cap)

STRENGTH: Back Squat 70% x 3 80% x 3 90% x 3 plus METCON Every 10min for 30min: 38 Wall Balls…20/14…10 38 KB Hang Snatch... Read More

OLYMPIC: 5×1 Snatch 3×2 Snatch Pull METCON: 3min AMRAP of Run Calories 2min Rest 3min AMRAP of Ski Calories 2min Rest 3min AMRAP of Bike... Read More

STRENGTH: Deadlift 70% x 3 80% x 3 90% x 3 plus METCON: 12 Rounds of: 5 Pull Ups 10 Push Ups 15 Air Squats... Read More

5 Rounds of: 18/15cal Bike 9 Power Cleans…185/125 18 HSPU…(2) 35’s For Time ***SEMIFINAL FUNDRAISER TODAY 3:00pm. Pot Luck (sign up sheet at whiteboard). There... Read More

OLYMPIC: 5×2 Hang Squat Clean 5×2 Hang Squat Snatch Snatch ZONE 2: 2000m Row 2000m Run 500m Row 500m Run 2000m Row 2000m Run For... Read More

STRENGTH: Bench Press 65% x 5 75% x 5 85% x 5 METCON: 6…5…4…3…2…1 of: “Cindy” Rounds (21/17cal Row after each set) For Time (24min... Read More

OLYMPIC: 5×2 Below the knee Hang Squat Clean 7×1 Jerk METCON: 34…21…13…8 of: Ski Calories Clean n Jerk… (progressively heavier) (1min Rest after each round)... Read More