Daily WOD

Metcon: 3 Rounds of: 24 Pull Ups (sub- 12 Bar Muscle Ups) 36 Heavy Wall Balls…30/20…10/9 For Time (12min Time Cap) Auxiliary: 12min EMOM of:... Read More

Strength: 5min EMOM of: 2 Snatches Metcon: 15..10…5 of: Snatch…165/115 (20cal Ski after) 3min Rest 21…15…9 of: HSPU (20cal Bike after) 3min Rest 15…10…5 of:... Read More

2 Rounds of: 21min AMRAP of: 50cal Bike 50cal Ski 50cal Row 3min Rest (Every 7min 800m Run) For Total Reps

8 Rounds of: 30m Sled Push…360/270 8 Burpee Box Jumps…24/20″ For Time

Strength: 10mins to work up to a heavy single Power Clean and a single Chin Up Metcon: 30 Power Cleans…135/95 400m Run 30 Heavy Wall... Read More

Metcon: 3 Rounds of: 5min AMRAP of: 15cal Bike 15cal Row 15 DB Hang Clean n Jerks…50/35’s 5min Rest For Total Reps Auxiliary: 300 Double... Read More

Metcon: 5 Rounds of: 15 OHS…95/65 15 Chest to Bar Pull Ups For Time (10min Time Cap) Auxiliary: 200m Sled Push…90/45 200m Farmers Carry…70/53

Metcon: 4 Rounds of: 4min AMRAP of: 12cal Bike 12 SDLHP…135/95 12 Burpee Over Bar 12 Snatches…135/95 12cal Ski 4min Rest For Total Reps Auxiliary:... Read More

Metcon: 34…21…13 of: DB Knees to Chest…35/25 Strict HSPU…floor Back Squat…115/75 For Time (15min Time Cap) Auxiliary: 5x200m Sprint

20min AMRAP of Row Cals 20min AMRAP of Ski Cals (Every 4min 400m Run) For Total Cals

10 Rounds of: 6 Bench Press…205/140 4 Snatch…185/125 15/12cal Ski For Time

Metcon: 5 Rounds of: 4 Rope Climbs 60 Double Unders For Time (15min Time Cap) Auxiliary: 100/80cal Bike For Time

Auxiliary: 150m Axle Bar Zercher Carry Metcon: 60 Axle Shoulder to OH…110/70 60 Axle Deadlifts…200/140 60 Dips 60 KB Swings…70/53 60 Goblet Squats…70/53 400m Run... Read More

Metcon: 18…15…12…9 of: Clean n Jerk…155/105 Ski Cals For Time (13min Time Cap) Auxiliary: 1500/1200m Row (EMOM of 4 Burpee Over Row) For Time (7min... Read More

Metcon: 5 Rounds of: 3min AMRAP of: 15/12cal Bike 15 Chest to Bar Pull Ups 5 Burpee Bar Touch 3min Rest For Total Reps Auxiliary:... Read More

*Initial Bodyfat analysis for the FAT CONTEST will begin 1pm* Metcon: 10 Rounds of: 15 Wall Balls…20/14…10/9 6 Snatches…135/95 For Time (14min Time Cap) Auxiliary:... Read More

6min AMRAP Bike 1min Rest 6min AMRAP of: 5 chins 7 hr push ups 9 Goblet Squats…70/53 1min Rest 6min AMRAP Ski 1min Rest 6min... Read More

8 Rounds of: 6 Back Squats…225/156 6 Strict HSPU…(3)35’s For Time

Metcon: 4 Rounds of: 1min AMRAP of: 15 Hang Snatch…95/65 7 Burpee Over Bar 1min Rest 1min AMRAP of: Calorie Row 1min Rest For Total... Read More

Strength: Work up to a heavy set of 8 DB Bench Press and 8 DB Squats. Use sets of 2 until you reach the weight... Read More

Metcon: 27…21…15…9 of: Bike Cals (women- 21…15…9…6) Power Cleans…135/95 For Time (14min Time Cap) Auxiliary: 6x200m Sprints (2min Rest after last person finishes)

Metcon: 34…21…13 of: Double DB Hang Snatch…50/35’s Burpee Stack Jumps….(3)45’s/(3)35’s For Time (12min Time Cap) Jacked Abs: Accumulate 9 total mins of Plank: 3mins Regular... Read More

Metcon: 3 Rounds of: 34/24cal Ski 34 Goblet Squats…97/70 24 Chest to Bar Pull Ups 2min Rest For Time (21min Time Cap) Auxiliary: 1000m Row

15min AMRAP of: Bike Cals 15min AMRAP of: Row Cals 15min AMRAP of: Ski Cals (Every 5min 12 KB Swings…70/53, 200m Run) For Total Cals

5 Rounds of: 9 Snatches…165/115 400m Run 1min Rest For Time

Strength: 15…12…9 of: Shoulder Press Chin Up SDLHP Metcon: 8 Rounds of: 1min AMRAP of: 30m Reverse Sled Drag…315/270 Remainder of 1min Devils Press…50/35’s 2min... Read More

Metcon: 20min AMRAP of: 20 Hang Cleans…135/95 20 Back Squats…135/95 20 Chest to Bar Pull Ups (Every 5min 30/20cal Row) For Total Reps Auxiliary: 8x100m... Read More

Strength: 3 Rounds of: 5 Sumo Deadlifts…heavy 5 Strict Deficit HSPU…(go as deep as you can while maintaining 5 unbroken For Big Muscles Metcon: 4... Read More

Strength: Max Turkish Get-Up (each arm) Metcon: 10 Rounds of: 10/7cal Bike 7 DB Hang Snatch…50/35’s 1min Rest For Time (20min Time Cap) Coming soon…

Metcon: 150 Wall Balls…20/14…10/9 (Every 2min, 15/12cal Ski, 5 Burpee onto Plate) For Time (16min Time Cap) Auxiliary: 18…15…12…9 of: DB Sit Ups (1min Plank... Read More

*We will be at “Steps to cure sarcoma” Wilson Farm Park 500 Lee Rd. Wayne, PA 19087 *The 5k Run begins at 9am. Please show... Read More

5 Rounds of: 3min AMRAP of: Cash in- 30m Sled Push…315/270 and 10 Burpee Bar Touch Remainder of time max Rope Climbs 3min Rest For... Read More

Strength: 5min EMOM of: 3 Negative Toes to Bar 3 Bench Press Metcon: 3 Rounds of: 22 Bench Press…135/95 22 Toes to Bar 3min Rest... Read More

Metcon: 4 Rounds of: 4min AMRAP of: 20 Goblet Squats…70/53 40/30cal Ski 20 KB Swings…70/53 2min Rest For Total Reps Auxiliary: Every 90sec for 12mins:... Read More

Strength: 15…10…5 of: Shoulder Press Deadlift *use as heavy a load to allow for completion of at least half the Reps in each set Metcon:... Read More

Strength: 8mins to work up to a heavy snatch Then: 2×10 Rep Max pulls on the rower to establish max calhr Metcon: 3 Rounds of:... Read More