Daily WOD

**10:00am ONLY TODAY** **BBQ following workout, please bring a food item to share** 1mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1mile... Read More

3 Rounds of: 5:20min AMRAP of: Ski Erg Cals :40sec Rest 5:20min AMRAP of: Bike Cals :40sec Rest 5:20min AMRAP of: Row Cals :40sec Rest... Read More

*”MURPH” this Monday 10:00am. BBQ to follow. Please bring a dish, family and friends** 30 Back Squats…225/155 45cal Ski For Time

Strength: 3 Rounds of: 8 Sumo Deadlifts…heavy 8 Strict Dips 2min Rest Metcon: 50…40…30…20…10 of: Calorie Row S. Arm DB Snatch…50/35 For Time (17min Time... Read More

Auxiliary: 100 DB Sit Ups…50/35 (EMOM 30sec Plank variation) *DB is held on chest *Rt Side Plank, Lf Side Plank, Plank Metcon: 25/20cal Bike 45... Read More

*Babysitting at 5:30pm Strength: 5min EMOM of: 2 TnG Snatch 5min EMOM of: 3 Negative Toes to Bar Metcon: 2 Rounds of: 55cal Run (800m... Read More

**MEMORIAL DAY “MURPH” Monday 5/27 10:00am** **BBQ Following… BRING A DISH!!** Strength: 3 Rounds of: 3 Back Squat… HEAVY 3 Shoulder Press…HEAVY also 2min Rest... Read More

Strength: 8mins to work up to a heavy touch n go Axle Bar Clean Metcon: 5 Rounds of: 3min AMRAP of: 27/21cal Ski 9 Burpee... Read More

15min AMRAP of Ski Cals 1min Rest 15min AMRAP of Bike Cals 1min Rest 15min AMRAP of Row Cals (E3MOM 200m Run) For Total Cals

5 Rounds of: 15 KB Swings…97/70 15 Goblet Squats…97/70 15 Strict DB Shoulder Press…50/35’s 15/10cal Bike 1min Rest For Time

Strength: 5min EMOM of: 1 Squat Clean, 2 Front Squats, 1 Jerk Metcon: 6…9…12…15…18 of: Clean n Jerk…135/95 (400m Run after each set) For Time... Read More

Strength: 5,4,3,2,1 of: Bench Press (2min Rest) Metcon: 2 Rounds of: 8min AMRAP of: 15 Bench Press…225/155 70 Air Squats 50/40cal Row 2min Rest For... Read More

Strength: 6min EMOM of: Snatch Complex (2 Power, 2 Hang Squat) Metcon: 3 Rounds of: 90m Sled Push…225/180 18 Snatches…115/75 2min Rest For Time (18min... Read More

Strength: 5min EMOM of: 2 S2OH, 2 Lunges, 2 Front Squats Metcon: 5min AMRAP of: 25 HSPU…45’s 25 Heavy Wall Balls…30/20…10/9 25 Chest to Bar... Read More

Strength: Max Distance KB Farmers Carry…97/70 (As many 30m lengths as possible without dropping) Metcon: 2 Rounds of: 20 Devils Press…50/35’s 35/25cal Bike 1min Rest... Read More

12min AMRAP of: 24cal Run 12 KB Swings…70/53 1min Rest 12min AMRAP of: 24cal Ski 12 Goblet Squats…70/53 1min Rest 12min AMRAP of: 24cal Row... Read More

20min AMRAP of: 21 Clean n Jerks…95/55 21 Back Squats…95/55 21 Burpees 21 Pull Ups 15 Clean n Jerks…115/75 15 Back Squats…115/75 15 Burpees 15... Read More

Auxiliary: 3 Rounds of: 1min Rt Side Plank 1min Lf Side Plank 1min Sit Ups Metcon: 10 Rounds of: 10/8cal Ski 60m Sled Push…90/45 1min... Read More

Strength: 10mins to work up to a heavy Clean n Jerk Metcon: 5 Rounds of: 15 Pull Ups 40 Air Squats 8 Clean n Jerks…165/115... Read More

Strength: 7min EMOM of: 2 Close Grip Bench Press 2 Negative Toes To Bar Metcon: 3 Rounds of: 25 Bench Press…135/95 25 KB Swings…70/53 25/20cal... Read More

Strength: 6min EMOM of: 3 Deficit Deadlift Metcon: 5 Rounds of: 3min AMRAP of: 12 Deadlifts…225/155 12 Burpee Over Bar Remainder of 3min max calorie... Read More

Strength: 9…7…5 of: Back Squat…HEAVY Weighted Chin Ups…HEAVY Metcon: 27…21…15…9 of: Back Squat…95/65 HSPU…25’s Med Ball Knees to Chest…20/14 For Time (12min Time Cap)

5 Rounds of: 30/20cal Ski 30/20cal Bike 18 Pull Ups 18 Push Ups 48 Air Squats For Time

8 Rounds of: 8 G.I. Janes 8 Cleans…185/125 30m Reverse Sled Drag…315/225 For Time

Strength: 6min EMOM of: 2 Shoulder Press 4 Lunges in place stepping back Metcon: 5 Rounds of: 21/15cal Row 18 DB S2OH 12 DB Box... Read More

Quick Hitter: 30 G.I. Janes For Time (5min Time Cap) Metcon: 6min AMRAP of: 80/60cal Ski – remainder of 6min Max Wall Balls 2min Rest... Read More

Strength: 5min EMOM of: 2 Snatch-Grip Deadlift (2sec pause at knee) 5min EMOM of: 2 Snatch Metcon: 3 Rounds of: 21 Snatches…95/65 200m Sled Push…45/25... Read More

Strength: 5min EMOM of: 3 Bench Press Metcon: 5 Rounds of: 3min AMRAP of: 15 Cal Row 15 KB Swing…70/53 15 Bench Press…135/95 3min Rest... Read More

Strength: 5…3…1 of: Back Squat Strict Pull Ups Metcon: 8min AMRAP of: 24cal Bike 12 Burpee Over Bar 2min Rest 8min AMRAP of: 24 Back... Read More

2 Rounds of: 65/50cal Ski 65/50cal Row 65/50cal Bike 800m Run For Time Congrats all those who put their fitness to the test yesterday at... Read More

**NO CLASSES TODAY** 7:45am- Volunteers Arrive 8:00am- Athlete Check In 8:30am- Athlete Briefing 9:00am- Heat 1 WOD 1 10:05am- Heat 1 WOD 2 11:10am- Heat... Read More

**NO CLASSES SATURDAY** Strength: 5mins to establish 1RM Snatch 5mins to establish 1RM Clean n Jerk Metcon: 30/20cal Ski 30 Snatches…135/95 (For TIME score 1)... Read More

**NO CLASSES ON SATURDAY** Auxiliary: 120 Sit Ups (EMOM of 20sec Plank) For Time (10min Time Cap) Metcon: 4 Rounds of: 12 Deadlifts…225/155 12 Burpee... Read More

Strength: 4min EMOM of: 8 Bench Press Metcon: 3 Rounds of: 6min AMRAP of: 10/8cal Bike 10 Power Cleans…165/115 12 Chest to Bar Pull Ups... Read More

Strength: 4min EMOM of: 8 Deadlifts… MEDIUM Metcon: 2 Rounds of: 50 HSPU… 25’s (sub- DB S2OH…light) 30 Toes to Bar 200m Sled Push…135/90 3min... Read More

Strength: 7min EMOM of: 2 Front Squats 2 Weighted Strict Pull Ups Metcon: 8min AMRAP of: 25/20cal Ski 15 Goblet Squats…97/70 2min Rest 8min AMRAP... Read More