Daily WOD

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

Strength: 5×2 Strict Chest to Bar 5×2 SDLHP Metcon: 4 Rounds of: 4min AMRAP of: 15 SDLHP…115/75 15/11cal Bike 15 Chest to Bar Pull Ups... Read More

Strength: 5×2 Weighted Strict Pull Up 5×2 SDLHP Metcon: 4 Rounds of: 4min AMRAP of: 15 SDLHP…115/75 15/11cal Bike 15 Chest to Bar Pull Ups... Read More

Strength: 5×2 Front Squat Metcon: 3 Rounds of: 6min AMRAP of: 35 Wall Balls…20/14…10/9 35 DB S2OH…50/35 35cal Row 6min Rest For Total Reps

Strength: 5×2 Hang Power Clean Metcon: 27…21…15…9 of: Hang Cleans…135/95 Burpee Over Bar For Time (15min Time Cap) Auxiliary: 40 DB Sit Ups…35/20 30cal Ski... Read More

10 Rounds of: 10 Chin Ups 15 Push Ups 20 Goblet Squats…53/35 10/8cal Bike 10/8cal Row 10/8cal Ski 10/8cal Run For Time

With a partner, complete the following: 400m Farmers Carry Sled Drag…70/53’s…180/135 400m Sled Drag…180/135 400m Farmers Carry…70/53’s 100cal Bike 100cal Ski 30 G.I. Janes 80... Read More

Strength: 9…7…5 of: Strict Chest to Bar Pull Ups Strict weighted Dips Metcon: 3 Rounds of: 15 Chest to Bar Pull Ups 15 Dips (Sub-... Read More

Metcon: 7min AMRAP of: 28cal Row 28 KB Swings…70/53 28 HSPU’s…25’s 3min Rest 7min AMRAP of: 28 Clean n Jerk…115/75 28 Burpee Bar Touch 28... Read More

Strength: 3x30m Farmers Carry….HEAVY Metcon: 7 Rounds of: 20 Heavy Wall Balls…30/20…10/10 60m Farmers Carry…97/70 For Time (17min Time Cap)

Strength: 5…3…1 of: Bench Press Metcon: 2 Rounds of: 4min AMRAP of: 24 S. Arm DB Snatch…50/35 12cal Ski 1min Rest 4min AMRAP of: 24... Read More

Strength: 5min EMOM of: 2 Back Squats (3sec pause at depth) 2 Strict Pull Ups Metcon: 5 Rounds of: 20 Back Squats…135/95 20 Strict Pull... Read More

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