Daily WOD

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

STRENGTH: Back Squat 65% x 5 75% x 5 85% x 5 METCON: 5 Rounds of: 5 Wall Walks 200m Run 2min Rest then: 3... Read More

OLYMPIC: 5×2 Below the knee Hang Squat Snatch 7×1 Heaving Snatch Balance METCON: 15min EMOM of: :20sec AMRAP of Bike Cals 2 Bar Muscle Up... Read More

STRENGTH: Deadlift 65% x 5 75% x 5 85% x 5 METCON: Every 3min for 18min: 15 Snatches…95/65 15 HSPU…45’s For Slowest Round

8 Rounds of: 10 Weighted Chin Ups…25/15 10 Shoulder Press…115/65 10 Back Squats…185/125 30m Reverse Sled Drag…270/225 For Time

OLYMPIC: 5×3 Snatch Pull 4×3 Snatch 5×3 High Hang Squat Clean ZONE 2: 2400m Row 2000m Ski 1600m Run For Recovery

OLYMPIC: 7×1 Clean Deficit Deadlift 5×1 Clean n Jerk Complex (1 Squat Clean, 3 Front Squats, 1 Jerk) METCON: 2 Rounds of: 7min AMRAP of:... Read More

STRENGTH: 7…5…3 of: Weighted Pull Up Barbell Bent Over Row DB Pull Over METCON: 34…21…13 of: Bike Cals KB Swings…70/53 Toes to Bar (3min Rest... Read More

Every 8min for 32min: 30/24cal Ski 10 Double DB Thrusters 9 Ring Muscle Ups 10 Double DB Thrusters For Slowest Round

CORE VALUES: 3 Rounds of: 1min AMRAP Grasshoppers 1min AMRAP Sit Ups 1min Plank METCON: 2 Rounds of: 2min AMRAP Bike Cals 2min Rest 2min... Read More

***NO CLASSES SUNDAY 4/9/23***STRENGTH: 7…5…3 of: OHS Shoulder Press Dip METCON: 5 Rounds of: 20/16cal Row 16 OHS…115/75 8 G.I. Janes For Time (21min Time... Read More

***NO CLASSES SUNDAY 4/9/23*** 10 Rounds of: 30m Sled Push…315/225 10 Heavy Wall Balls 8 S Arm KB Hang Snatch…70/53 For Time

STRENGTH: 7…5…3 of: Deadlift Shoulder Press METCON: 3 Rounds of: 5min AMRAP of: 21cal Row 21 HSPU…25’s 21 Deadlifts…185/125 21 Lateral Hops Over Bar 3min... Read More