Daily WOD

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

200m Reverse Sled Drag…360/270 Then: 5 Rounds of: 15 Chin Ups (sub- 8 Ring Muscle Ups) 18 Heavy Wall Balls…30/20…10/9 For Time

Strength: 3 Rounds of: 6 Shoulder Press…Heavy 12 DB Sit Ups…Heavy Metcon: 15min AMRAP of: 15 Cleans…135/95 15 Shoulder to OH…135/95 15 Toes to Bar... Read More

Strength: 6min EMOM of: 2 Deficit Deadlifts (standing on 45lbs bumpers) Metcon: 3 Rounds of: 12 Devils Press…50/35 12 DB Squats…50/35 400m Run For Time... Read More

Strength: 5,4,3,2,1 of: Bench Press (2min Rest between and move up in weight each time) Metcon: 2 Rounds of: 8min AMRAP of: 60/42cal Bike 42... Read More

Strength: 7…5…3 of: Back Squat…heavy Weighted Pull Ups…heavy (6min Time Cap) Metcon: 3 Rounds of: 24 Back Squats…115/75 22 Chest to Bar Pull Ups For... Read More

Strength: Take 8mins to work up to a heavy 1rep Snatch Metcon: 5 Rounds of: 3min AMRAP of: 35/28cal Row 7 Snatches…155/105 3min Rest For... Read More

12min AMRAP of: 20 Bike Cals 20 KB Swings…70/53 1min Rest 12min AMRAP of: 20 Ski Cals 20 KB Step Ups…70/53…20/18″ (holding only one KB)... Read More

11 Rounds of: 11 Heavy Wall Balls…30/20…10/9 6 Power Cleans…185/125 For Time

Strength: 30m Farmers Carry 30m OH Walk 30m Zercher Carry Metcon: 200m Zercher Carry…110/70 200m OH Axle Walk…110/70 200m KB Farmers Carry…97/70’s 200m Sled Push…180/135... Read More

Metcon: 3 Rounds of: 15/11cal Bike 15 DB Sit Ups…35/20 3min Rest Then: 3 Rounds of: 75 Double Unders 20 Toes to Bar For Time... Read More

Strength: Take 8mins to work up to a heavy DB CnJ **DO NOT DROP DB’s** Metcon: 5 Rounds of: 35/25 Cal Row 40 Air Squats... Read More

Strength: Take 8mins to work up to a heavy 2rep Shoulder Press Metcon: 8 Rounds of: 8 Strict HSPU…35’s 8 Snatches…135/95 8 Burpee Bar Touch... Read More

Strength: 6min EMOM of: 3 Front Squats 2 Strict Chest to Bar Pull Ups Metcon: 2 Rounds of: 55 Heavy Wall Balls…30/20…10/9 35 Chest to... Read More

20 Rounds of: 10/8cal Bike 10/8cal Row 150m Run For Time

5 Rounds of: 15 Bench Press…185/125 30m Sled Push…360/270 15 Goblet Squats…97/70 2min Rest For Time

Strength: Take 8mins to work up to a heavy Axle Bar Snatch Metcon: 2 Rounds of: 8min AMRAP of: 16 Axle Bar Snatch…160/110 32/24cal Bike... Read More

Metcon: 3 Rounds of: 6min AMRAP of: 40/30cal Row 20 HSPU…45’s 20 KB Swings…97/70 20 Med Ball Chin Ups…14/10 (Holding med Ball between knees) 20... Read More

Strength: 9…7…5 of: DB Bench Press Deadlift Metcon: 3 Rounds of: 21 Deadlifts…135/95 12 Shoulder to OH…135/95 400m Run (sub- 25cal Treadmill) For Time (12min... Read More

Strength: 7min EMOM of: 2 Thrusters Metcon: 8 Rounds of: 8 DB Thrusters…50/35’s 8 Burpee Box Jumps…24/20″ 4 Bar Muscle Ups (sub- 8 Chest to... Read More

Strength: Take 8mins to work up to a heavy power Clean Metcon: 5 Rounds of: 20/15cal Ski 25 Wall Balls…20/14…10/10 15 Power Cleans…135/95 200m Run... Read More

10 Rounds of: 12/9cals of Ski 12/9cals of Bike 12/9cals of Row 150m Run For Time

27…21…15…9 of: Shoulder Press…135/95 Deadlift…275/185 For Time

Strength: 10min EMOM of: 1 Weighted Chest to Bar Pull Up 4 DB Step Ups…24/20″ Metcon: 15min AMRAP of: Bike Calories (Every 5mins 20 Burpee... Read More

Strength: 9mins to establish a 1RM Bench Press Metcon: 3 Rounds of: 7min AMRAP of: 25 KB Swings…97/70 35/25cal Ski 25 Goblet Squats…97/70 25 Bench... Read More

Metcon: 2 Rounds of: 55 Dumbells Power Cleans…50/35’s 200m Reverse Sled Drag…180/135 For Time (19min Time Cap) Auxiliary: 50/40cal Ski Erg (EMOM 5 Burpee onto... Read More