Daily WOD

Metcon: 11min AMRAP of: 34 Wall Balls…20/14…10/9 34 Single Arm Snatches…50/35’s For Total Reps Auxiliary: 100/80cal Ski For Time (6min Time Cap)

Strength: 6min EMOM of: 4 Strict Press Metcon: 5 Rounds of: 3min AMRAP of: 15 Strict HSPU…25’s 25cal Row 15 Burpee Bar Touch 3min Rest... Read More

Strength: Take 8mins to work up to a heavy Squat Snatch Metcon: 3 Rounds of: 18 Hang Snatch…115/75 15 Power Snatch…115/75 12 Squat Snatch…115/75 21/15cal... Read More

Strength: Work up to a 1RM Pull Up Metcon: 3 Rounds of: 4min AMRAP of: 21 Pull Ups 90m Sled Push…135/90 15 Chest to Bar... Read More

Strength: 6…4…2 of: Back Squat… Heavy Bench Press… Heavy For Time (5min Time Cap) Metcon: 35/25cal Ski 35 DB Thrusters…50/35’s 55 KB Swings…70/53 65 Bench... Read More

10 Rounds of: 15/12cal Bike 15/12cal Row 15/12cal Ski 200m Run For Time

4 Rounds of: 31 Heavy Wall Balls…30/20…10/9 200m Reverse Sled Drag…90/45 For Time

Strength: Work up to a heavy 2 Rep DB Bench Press Metcon: 2 Rounds of: 8min AMRAP of: 27/21cal Ski 27 DB Hang Cleans…50/35’s 27... Read More

Strength: Work up to a heavy 2rep TnG Snatch Metcon: 3 Rounds of: 18 Snatches…165/115 21 Shoot Throughs For Time (16min Time Cap) Auxiliary: 40/30cal... Read More

Strength: 3min EMOM of: 3 Back Squats Metcon: 2 Rounds of: 50/40cal Row 25 Back Squats…165/115 2min Rest For Time (12min Time Cap) Auxiliary: 2x400m... Read More

Strength: 7min EMOM of: 2 Deficit HSPU’s Metcon: 4 Rounds of: 3min AMRAP of: 20 Strict HSPU…45’s 30/20cal Bike 30 KB Swings…70/53 3min Rest For... Read More

***NEW CLASS 6:30pm Tuesday and Thursday (8weeks only) “AEROBIC CAPACITY”*** – Using all machines – Mostly outside – Up your Cardio game! – Learn how... Read More

2 Rounds of: 6:20sec AMRAP of: Ski Erg Cals :40sec Rest 6:20sec AMRAP of: Bike Cals :40sec Rest 6:20sec AMRAP of: Row Cals :40sec Rest... Read More

2 Rounds of: 400m Sled Drag, Pull, Push…225/180 (While carrying DBs…50/35’s) 30 Strict Press…135/95 For Time

Strength: Take 8mins to work up to a heavy single Back Squat Metcon: 2 Rounds of: 55 Back Squats…95/65 34 Chin Ups…25/10 21 Snatches…95/65 13... Read More

**10am CLASS ONLY** 4 Rounds of: 400m Run 30m Burpee Broad Jump 30m Bear Crawl 30m Burpee Broad Jump 30m Bear Crawl 2min Rest For... Read More

Metcon: 3 Rounds of: 3min AMRAP of: 40/30cal Row 12 Burpee Box Jumps…20/18″ 3min Rest For Total Reps Auxiliary: 6min EMOM of: 12 DB Deadlifts... Read More

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