Daily WOD

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

100cal Treadmill Run 50 Hang Clean n Jerks…75/55 200 Air Squats 100/80cal Ski 50 Goblet Squats…53/35 200 Double Unders 100/80cal Row For Time

3 Rounds of: 5min AMRAP of: 6 Rope Climbs 18cal Bike 60m Sled Push…225/180 (outside) 2min Rest For Total Reps

Metcon: 21 Deadlifts…225/155 21 HSPU 15 Deadlifts…225/155 15 HSPU 9 Deadlifts…225/155 9 HSPU 21 Deadlifts…315/205 50-ft. Handstand Walk 15 Deadlifts…315/205 50-ft. Handstand Walk 9 Deadlifts…315/205... Read More

Auxiliary: 3 Rounds of: 21 DB Sit Ups…25/15 15 Rt Side Plank Hip Raises 15 Lf Side Plank Hip Raises 21 Glute Bridges (feet on... Read More

Strength: Every 2min for 10mins: 2 Sumo Deadlifts 2 Dips Metcon: 2 Rounds of: 3:20min AMRAP of: 25 Dips 25 SDLHP…115/75 :40sec Rest 3:20min AMRAP... Read More

Strength: Every 2min for 10min: 2 Weighted Chin Ups 15m Low Sled Push…heavier than metcon Metcon: 3 Rounds of: 30/20cal Ski 60m Sled Push…270/225 (indoors)... Read More

Strength: Every 2min for 10mins: 2 Front Squats 2 Power Cleans Metcon: 6 Rounds of: 12 Heavy Wall Balls…30/20…10/10 12 Power Cleans…135/95 For Time (16min... Read More

3 Rounds of: 3:20min AMRAP of: Treadmill Cals :40sec Rest 3:20min AMRAP of: Bike Cals :40sec Rest 3:20min AMRAP of: Row Cals :40sec Rest For... Read More

8 Rounds of: 8 Bench Press…185/125 8 KB Swings…97/70 8 Goblet Squats…97/70 8cal Ski 1min Rest For Time

20min AMRAP of: 4 DB Thrusters…50/35’s 6 Toes to Bar 24 Double Unders For Total Reps

Auxiliary: 34…21…13 of: Glute Bridges Right Side plank Hip Raise Left Side Plank Hip Raise DB Sit Up…25/15 (NOT) For Time (15min Time Cap) Metcon:... Read More

Strength: 5×3 Pull Ups 5×3 DB Bench Metcon: 34 DB Bench Press…50/35’s 17/12cal Bike 34 Pull Ups 1min Rest 21 DB Bench Press…50/35’s 17/12cal Bike... Read More

Strength: 5×3 Back Squat 5×3 Shoulder Press Metcon: 4 Rounds of: 21 Back Squat…95/65 21 Shoulder to OH…95/65 Cash out- 1000m Row For Time (12min... Read More

Strength: Work up to a heavy set of 2 Power Cleans “Touch and Go”. Metcon: 3min AMRAP of: 25/20cal Bike 15 Power Cleans…135/95 3min Rest... Read More

3 Rounds of: 50cal Run 30/20cal Ski Then: 200m Sled Push…90/45 Then: 3 Rounds of: 50/40cal Row 30/20cal Bike For Time

5 Rounds of: 20 Heavy High Wall Balls…30/20…12/11 7 Bar Muscle Ups For Time

Metcon: 10 Rounds of: 8 Ground to Overhead…95/65 10 Bar Facing Burpees For Time (15min Time Cap) Auxiliary: 21…15…9 of: Shoot Throughs (400m Run after... Read More

Metcon: 8 Rounds of: 10cal Ski 10 Burpee onto plate 30m Sled Push…270/185 1min Rest For Time (20min Time Cap) Auxiliary: 3 Rounds of: 20... Read More

Auxiliary: 9…7…5 of: Snatch…185/125 Bench Press…225/155 For Time (6min Time Cap) Metcon: 4 Rounds of: 3min AMRAP of: 20 Snatches…135/95 Remainder of 3min: Max Bike... Read More

Strength: Work up to a heavy 1rm Shoulder Press Metcon: 10 Rounds of: (4) 30m Shuttle Touches 10 DB Hang Cleans…50/35 (4) 30m Shuttle Touches... Read More

Strength: Take 5mins to work up to a heavy 2rep Backsquat. Then take one attempt to complete 8 of the heaviest Reps unbroken. Metcon: 3... Read More

40min AMRAP of: 70/50cal Ski 70/50cal Bike 70/50cal Row (Every 5mins 400m Run) For Total Reps

21…18…15…12…9 of: Bench Press…185/125 Deadlift…225/155 Bike Calories (15…12…9…6…3 women’s calories) For Time Good luck Alex! We’ll miss ya

Strength: 5min EMOM of: 2 Shoulder Press Then: 5min EMOM of: 2 Back Squat Metcon: 5 Rounds of: 20 HSPU…45’s 50 Double Unders 40 Air... Read More

Metcon: 3 Rounds of: 5min AMRAP of: 42/28cal Ski 28 KB Swings…97/70 14 Dips (sub- 7 Ring Muscle Ups) (Remainder of 5min Burpee Bar Touch)... Read More