Daily WOD

3 Rounds of: 11min AMRAP of: 22cal Run 11 KB Swings…70/53 11 Push Ups 1min Rest 11min AMRAP of: 22cal Ski 11 Burpee Onto Plate... Read More

**NO CLASSES TODAY** We will be participating in the Unite for HER 5k. Please register HERE. When you register, select team KT Warriors. We will... Read More

**No Classes Saturday 9.21.19** **We will all be participating in the UNITE FOR HER 5k Run** **Please register at UniteforHER if you would also like... Read More

Strength: Take 10mins to accomplish the heaviest 30m sled push. Metcon: 2 Rounds of: 9min AMRAP of: 200m Sled Push…90/45 44 HSPU…45’s Remainder of 9min... Read More

Strength: 5min EMOM of: 2 Back Squats 2 DB Knees to Chest Metcon: 27…21…15…9 of: Back Squats…115/75 KB Swings…70/53 Toes to Bar For Time (15min... Read More

Strength: 5…3…1 of: Deadlift Chin Ups Metcon: 2 Rounds of: 8min AMRAP of: 21/15cal Bike 15 DB Hang Clean n Jerk…50/35’s 12 Burpee Onto Plate... Read More

Strength: Take 5mins to work up to a heavy Thruster. Then take 75% of that weight and attempt to complete 20 unbroken Thrusters. Metcon: 7... Read More

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

11-1 of: Power Cleans…185/125 Bench Press…165/115 For Time

Strength: 5..3..1 of: Front Squats Weighted Dips Metcon: 5 Rounds of: 32/24cal Ski 40 Air Squats 8 Ring Muscle Ups (sub- 12 Chins, 12 Dips)... Read More

Strength: 9…7…5 of: Shoulder Press Sumo Deadlift Metcon: 2 Rounds of: 7min AMRAP of: 54cal Row 26 HSPU…(2) 45’s 7min Rest For Total Reps

Strength: 2x30m Backward Zercher Sled Drag…HEAVY Metcon: Cash in- 200m Backwards Zercher Sled Drag…90/70 (Axle Bar)…90/45 (Sled) Then: 21…15…9 of: Clean n Jerk…115/75 Ski Cals... Read More

Strength: 5…3…1 of: Back Squat Weighted Pull Up *increase the load after each round Metcon: 4 Rounds of: 4min AMRAP of: 12/8cal Bike 15 Chest... Read More

Strength: Take 7mins to work up to a heavy Snatch Metcon: 5 Rounds of: 15 Snatches…135/95 400m Run For Time (21min Time Cap)

3 Rounds of: 20 G.I. Janes 50/40cal Bike 400m Sled Drag/ KB Farmers Carry…90/45…53/35’s 400m Run For Time

2 Rounds of: 11min AMRAP of: 33 Bench Press…185/125 33 KB Swings…97/70 33cal Ski 60m Sled Push…360/270 33 Goblet Squats…97/70 5min Rest For Total Reps

Strength: 7min EMOM of: 2 Shoulder Press 2 SDLHP Metcon: 6 Rounds of: 12 HSPU… (2)45’s 12 SDLHP…115/75 12/8cal Bike 12/8cal Row 1min Rest For... Read More

Strength: 5min EMOM of: 2 Back Squats 2 Chin Ups Metcon: 40 Wall Balls…20/14…10/9 30 Pull Ups 40 Wall Balls…20/14…10/9 30 Chest to Bar Pull... Read More

Strength: Take 8mins to work up to a 2rep Hang Clean Metcon: 7 Rounds of: 2min AMRAP of: 5 Hang Clean…185/125 8 Burpee Over Bar... Read More

Strength: 2 Rounds of: 60m OH Barbell Walk…Heavy 60m Zercher Carry…Heavy Metcon: 40/30cal Bike 200m OH Walk… 115/75 40/30cal Ski 200m Zercher Carry…115/75 40/30cal Bike... Read More

**10:00AM CLASS ONLY TODAY** With a partner, complete the following: 18…15…12…9…6 of: Clean n Jerks…165/115 (3 Rounds of “Cindy” before each set) For Time (21min... Read More

45min AMRAP of: 75cal Row 75cal Bike 75cal Ski 400m Run Every 5mins: 2 Rounds of: 7 Burpee Bar Touch 14 KB Swings…70/53 For Total... Read More

21…15…9 of: Back Squat… 225/155 DB Chin Ups…50/35 Power Clean…165/115 For Time

Auxiliary: 3x60m Sled Push Sprint…270/225 Metcon: 2 Rounds of: 50/40cal Ski 200m DB Farmers Carry…50/35’s 35 DB Shoulder to OH…50/35’s For Time (14min Time Cap)

Metcon: 2 Rounds of: 9min AMRAP of: 55 High Wall Balls…20/14…12/11 110 Double Unders 55 Knees to Elbows 55 Calorie Row 55 Burpee Bar Touch... Read More

Strength: 7…5…3 of: DB Deadlift…Heavy DB Sit Up…Heavy Metcon: 3 Rounds of: 18 DB Burpees…50/35 18 DB Hang Cleans…50/35 18/12cal Ski For Time (13min Time... Read More

Strength: 5min EMOM of: 2 Front Squats 2 Weighted Pull Ups Metcon: 7 Rounds of: 12cal Bike 12 Goblet Squats…70/53 12 KB Swings…70/53 12 Push... Read More

Strength: 5min EMOM of: 2 Shoulder Press Skill: Take 8mins to accomplish the most difficult version of the HSPU you can. Metcon: 27…21…15…9 of: Calorie... Read More

2 Rounds of: 60cal Ski 60cal Bike 60cal Row 400m Run 200m Farmers Carry…70/53 200m Sled Drag…90/45 For Time

3 Rounds of: 18 Back Squats…205/145 34 DB Bench Press…50/35 60m Sled Push…360/270 18cal Ski For Time

Strength: 8min EMOM of: Even min- Right arm Turkish get up Odd min- Left arm Turkish get up Metcon: 15…12…9 of: Right arm Turkish Get... Read More

Metcon: 4 Rounds of: 3min AMRAP of: 60m Sled Push…90/45 22 KB SDLHP…97/70 22 Wall Balls…20/14…10/10 3min Rest For Total Reps Auxiliary: 1:30min…1min…:30sec of: Rt... Read More

Strength: Take 10mins to work up to a heavy single rep Clean n Jerk Metcon: 18min AMRAP of: 30cal Ski 30 Clean n Jerks…155/105 30cal... Read More

Strength: 7…5…3 of: Weighted Pull Ups DB Sit Ups Metcon: 3 Rounds of: 4min AMRAP of: 30 Double Unders 20cal Row 20 Pull Ups 20... Read More

Strength: 7…5…3 of: Back Squat Shoulder Press Metcon: 3 Rounds of: 27 DB Squats…50/35’s 21 DB Hang Clean n Jerks…50/35’s 15cal Bike 9 Devils Press…50/35’s... Read More

3 Rounds of: 50/40cal Ski 50/40cal Bike 50/40cal Row 15 G.I. Janes For Time