Daily WOD

5 Rounds of: 21/15cal Bike 7 Power Cleans…215/150 21 DB S2OH…50/35’s 1min Rest For Time

3 Rounds of: 10 Snatches…95/65 12 Bar Facing Burpees Rest 3min 3 Rounds of: 10 Bar Muscle Ups 12 Bar Facing Burpees For Time (12min... Read More

Auxiliary: 1:30min…1min…:30sec of: Rt Side Plank Lf Side Plank Plank Flutter Kicks Metcon: 5 Rounds of: 20 HSPU…25’s 80m Sled Push…180/135 25 Sit Ups 20/15cal... Read More

Strength: 4 Rounds of: 3 Thrusters… heavy AF 5 Hang Cleans… same Metcon: 4 Rounds of: 24 High Wall Balls…20/14…12/11 12 Power Cleans…135/95 (EMOM 3... Read More

Strength: Every 30sec for 5min: 2 Deadlift Metcon: 3 Rounds of: 34/27cal Ski Erg 21 DB Clean n Jerk…50/35’s 13 Burpee Bar Touch For Time... Read More

Strength: 6…4…2 of: Back Squat… heavy Weighted Chins Metcon: 30…20…10 of: Back Squats…155/105 Chest to Bar Pull Ups For Time (12min Time Cap)

60cal Run 60/50cal Ski 60/50cal Bike (Every 4mins 40/30cal Row) For Time (60min Time Cap)

3min AMRAP of: 20/15cal Ski Remainder of time Snatches…135/95 2min Rest 3min AMRAP of: 20/15cal Ski Remainder of time Snatches…165/115 2min Rest 3min AMRAP of:... Read More

“19.3” 10min AMRAP of: 200ft DB Walking Lunge…50/35 50 DB Step Ups…50/35…24/20″ 50 Strict HSPU…floor 200ft HS Walk (sub- 60m Bear Crawl) For Total Reps... Read More

Auxiliary: 3 Rounds of: 9 Power Cleans…185/125 21 Strict Dips For Time (6min Time Cap) Metcon: 2 Rounds of: 50cal Run 35 OHS…115/75 1min Rest... Read More

Strength: Every 30sec for 4min: 2 Banded Deadlifts Metcon: 45/35cal Row 35/25cal Ski 25 Deadlifts…275/190 35/25cal Ski 45/35cal Row For Time (14min Time Cap)

Strength: 5min EMOM of: 3 Close Grip Bench Press – after the 5mins is up complete 30sec AMRAP of close Grip Bench at 70% 1RM... Read More

Strength: 5min EMOM of: 2 Muscle Snatch Metcon: 34…21…13 of: Chest to Bar Pull Ups Bike Cals Snatch…115/75 (1min Rest between sets) For Time (15min... Read More

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

5 Rounds of: 9 Bench Press…225/155 12 Burpee Box Jump Over…24/20″ 15cal Ski For Time

Auxiliary: Plank Wars 1:30min…1min…:30sec of: Rt Side Plank Lf Side Plank Plank

Auxiliary: “Foundations” 15…10…5 of: Calorie Row Burpees (6min Time Cap) Metcon: 6 Rounds of: 12cal Run 6 Bar Muscle Ups (sub- 12 Pull Ups) 1min... Read More

Strength: Take 8mins to work up to a heavy 2rep Clean Metcon: 2 Rounds of: 4min AMRAP of: 23 Ski Cals 15 Cleans…155/105 2min Rest... Read More

Auxiliary: 9…7…5 of: Shoulder Press Negative Toes to Bar Metcon: 3 Rounds of: 28/22cal Row 60m Sled Push…270/180 28 HSPU…25’s 22 Toes to Bar For... Read More

Strength: Take 12mins to establish a 5rm Back Squat Metcon: 8 Rounds of: 8/6cal Bike 8 SDLHP’s…135/95 8 Back Squats…135/95 8 Chest to Bar 1min... Read More

5 Rounds of: 25cal Run 25cal Ski 25cal Bike 25cal Row For Time (60min Time Cap)

6 Rounds of: 12 Bench…185/125 30m Sled Push…360/270 For Time

15min AMRAP of: 19 Wall Balls…20/14…10/9 19cal Row For Total Reps Auxiliary: 15…10…5 of: Bike Cals Snatch…135/95 For Time (6min Time Cap) Sign up for... Read More

Auxiliary: 1min…:45sec…:30sec of: Hollow Hold Rt Side Plank Lf Side Plank Flutter Kicks Metcon: Cash in- 75cal Run Then: 2 Rounds of: 40 Sit Ups... Read More

Strength: Take 8mins to establish 5 reps of a strict HSPU from the furthest depth possible. – If you don’t have HSPU, work on holding... Read More

Strength: 5min EMOM of: 2 Deadlifts 4 Bent over rows Metcon: 55/45cal Row 20 Burpee Over Bar 45 Deadlifts…185/125 20 Burpee Over Bar 55/45cal Row... Read More

Strength: 6min EMOM of: 2 Chin Ups 2 Bench Press Metcon: Every 3mins for 15mins: 10 Chin Ups 10 Bench Press…135/95 15 KB Swings…70/53 15... Read More

200/160cal Bike 200/160cal Row 200/160cal Ski (Every 3min 10 Burpees) For Time (60min Time Cap)

20min AMRAP of: 9…7…5 of: Snatch…145/85 Strict HSPU 15…10…5 of: KB Swings…70/53 Burpees 21…15…9 of: Thrusters…95/65 Pull Ups For Total Reps This workout is a... Read More

Strength: Take 8mins to work up to a heavy 2 rep Snatch Metcon: 3 Rounds of: 21 OHS…115/75 21 Snatch…115/75 21/15cal Bike 2min Rest For... Read More

Strength: Take 8min to work up to a heavy 2 rep Clean n Jerk. Metcon: 45cal Run 30 Clean n Jerk…135/95 30 Burpee Over Bar... Read More

Strength: 5min EMOM of: 2 Bench Press Metcon: 6 Rounds of: 2min AMRAP of: 20cal Row 15 DB Bench Press…50/35’s 2min Rest For Total Reps

Strength: 5min EMOM of: 2 Weighted Pull Ups Metcon: 3 Rounds of: 5min AMRAP of: 30/21cal Bike 21 Pull Ups 9 Burpee Box Jump Overs…24/20″... Read More

Strength: 3…2…1 of: Shoulder Press Deadlift Back Squat – Use as heavy a weight as possible with perfect form. Take about 2mins Rest. Metcon: 27…21…15…9... Read More

2 Rounds of: 50/40cal Ski 50/40cal Bike 50/40cal Row 100 Double Unders 20 Shoot Throughs For Time

**9:00am CLASS ONLY TODAY** 21…15…9 of: Power Clean…195/135 (5rounds of Cindy after each set) For Time