Daily WOD

**SCHEDULE CHANGE- Friday night classes are now 4:30pm and 5:30pm** Every 2mins for 20mins: 3 Ring Muscle Ups (sub-5 Chin Ups) 5 Power Cleans…185/125 7... Read More

Strength: Take 10mins to work up to a heavy 3 rep Snatch Metcon: 4 Rounds of: 3min AMRAP of: 20 Dips 15 Snatches…135/95 15 Chest... Read More

Strength: 5…3…1 of: Front Squat…. HEAVY Shoulder Press… HEAVY Metcon: 3 Rounds of: 33/23cal Row 33 Wall Balls…20/14 33 KB Swings…70/35 33 Sit Ups 15... Read More

Strength: 25 Weighted Chin Ups…Heavy 30m Sled Push…heavier than Metcon Metcon: 4 Rounds of: 30m Sled Push…315/225 20 Pull Ups 400m Run 1min Rest For... Read More

Strength: 9…7…5 of: Heavy DB Bent Over Row Negative Toes to Bar Metcon: Cash in- 75cal Row Then: 3 Rounds of: 55 Air Squats 35... Read More

Strength: Take 10mins to work up to a heavy TnG Clean n Jerk Metcon: 2 Rounds of: 4min AMRAP of: 13cal Bike 13 Clean n... Read More

100/80cal Ski 800m Run 100/80cal Row 800m Run 100/80cal Bike 800m Run For Time

25 GI Janes 50 Heavy Wall Balls…30/20…10/9 200m Reverse Sled Drag…270/225 200m Farmers Carry…97/70 400m Med Ball Run…30/20 200m OH Axle Bar Walk…130/90 For Time

Strength: 5min EMOM of: 2 Back Squats (2sec pause at bottom) Metcon: 3 Rounds of: 2min AMRAP of: 12cal Ski 12 Back Squats…155/105 1min Rest... Read More

Strength: Take 10mins to work up to the most difficult version of Strict HSPU and complete 3sets of 3reps at that level. Metcon: 3 Rounds... Read More

Auxiliary: 10min AMRAP of: 15 Sit Ups 15 Knees to Chest (Every 3min Plank) Metcon: 10 Rounds of: 25 Double Unders 12 S. Arm Snatches…50/35... Read More

Strength: 5min EMOM of: 2 Power Cleans 5 Strict Dips Metcon: 30 Power Cleans…155/105 30/23cal Bike 30 Power Cleans…135/95 30/23cal Ski For Time (14min Time... Read More

Strength: 9…7…5 of: Front Squats… HEAVY Weighted Chin Ups… also HEAVY Metcon: 4 Rounds of: 4min AMRAP of: 20/15cal Row 20 Goblet Squats…97/70 20 Pull... Read More

2 Rounds of: 60cal Run (Every 4min 20 KB Swings…70/53) 60/42cal Ski (Every 4min 10 Burpee onto plate) 60/42cal Bike (Every 4min 12 Snatches…75/55) 100... Read More

Cash in- 50cal Run 2 Rounds of: 40/30cal Ski 40 Back Squats…135/95 20 Snatch…165/115 20 Bench Press…165/115 For Time

Auxiliary: 1min…:45sec…:30sec of: Hollow Hold Plank Sit Ups Rt Side Plank Lf Side Plank Metcon: 27…21…15…9 of: Calorie Row DB Hang CnJ…50/35’s For Time *Women... Read More

Strength: 5min EMOM of: 2 Power Cleans Metcon: 3 Rounds of: 40/30cal Bike 50 Air Squats 20 Power Cleans…135/95 2min Rest For Time (22min Time... Read More

Strength: 200m Axle Bar OH Walk…heavy Metcon: 5 Rounds of: 30m Reverse Sled Drag…360/270 20/15cal Ski 15 Burpee Bar Touch 1min Rest For Time (19min... Read More

Strength: 6…4…2 of: Front Squat Metcon: 6 Rounds of: 8 DB Double Hang Snatch…50/35’s 15 Heavy Wall Balls…30/20…10/9 For Time (14min Time Cap)

Strength: 9…6…3 of: Deadlift… HEAVY Shoulder Press…. also HEAVY Metcon: 3 Rounds of: 5min AMRAP of: 21cal Row 21 HSPU…25’s 21 Deadlifts…185/125 21 Lateral Hops... Read More

5 Rounds of: 25cal Run 25/20cal Ski 25/20cal Bike 25 Med Ball Sit Ups…30/20 200m Farmers Carry…70/53’s (outside) For Time

10 Rounds of: 10cal Ski 20m Sled Push…360/270 5 Bench Press…225/155 For Time

33…27…21…15…9 of: Thrusters…95/65 Chest to Bar Pull Ups For Time (20min Time Cap) Auxiliary: 1000m Row

Auxiliary: 1min…:45sec…:30sec of: Flutter Kicks Sit Ups Plank Rt Side Plank Lf Side Plank Metcon: 5 Rounds of: 15cal Treadmill 15cal Ski 15 Burpee onto... Read More

Strength: 9…7…5 of: Deadlift Weighted Dip Metcon: 4 Rounds of: 60 Double Unders 15 Deadlifts…185/125 20/15cal Row 1min Rest For Time (16min Time Cap)

Auxiliary: 40/30cal Echo Bike Sprint For Time Metcon: 3 Rounds of: 5min AMRAP of: 30 S. Arm DB Hang Clean n Jerk…50/35 30 Pull Ups... Read More

Strength: 7…5…3 of: Bench Press…heavy Snatch…heavier than Metcon weight Back Squat…also really heavy (but same kind of heavy as Snatch) (5min Time Cap) Metcon: 34... Read More

8 Rounds of: 15 Wall Balls…20/14…10/9 5 Burpee onto Plate 10cal Ski 10cal Row For Time

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