Daily WOD

**NO 6pm CLASS TONIGHT** **NO 10:30am CLASS SATURDAY** Strength: 60m Reverse Sled Drag…360/270 Metcon: 16min AMRAP of: 70 KB Swings…70/53 35cal Ski 35 Burpee Bar... Read More

Strength: 9…7…5 of: DB Thruster DB Power Cleans For Time – Short and fast little Metcon – Use Heavy weight Metcon: 5 Rounds of: 3min... Read More

Auxiliary: 1min…:45sec…:30sec of: Hollow Hold Sit Ups Flutter Kicks Plank Metcon: 15min AMRAP of: (Every 5mins 15cal Run) 15 Snatches…135/95 15 Toes to Bar (sub-... Read More

Strength: 6min EMOM of: 2 Deadlifts 2 Strict HSPU Metcon: 7min AMRAP of: 34/27cal Bike 12 Strict HSPU…45’s 3min Rest 7min AMRAP of: 12 Deadlifts…225/155... Read More

Strength: 6min EMOM of: 2 Back Squats 2 Weighted Chins Metcon: 50…30 of: Back Squat…115/75 Calorie Row Pull Ups (2 Burpees EMOM) For Time (17min... Read More

5 Rounds of: 3min AMRAP of: 10cal Run 5 Burpee onto Plate 3min AMRAP of: 10cal Bike 10 Hang Clean n Jerk…95/65 3min Rest For... Read More

5 Rounds of: 15 Bench Press…155/105 15 Power Cleans…185/125 21/15cal Ski 1min Rest For Time

Strength: 10min EMOM of: 3 Negative Toes to Bar 3 Strict Dips Metcon: 4min AMRAP of: 21cal Bike 5 Shoot Throughs 1min Rest 4min AMRAP... Read More

Auxiliary: 2 Rounds of: 1min Hollow Hold 1min Rt Side Plank 1min Lf Side Plank 1min Wall Sit 1min Rest Metcon: 7 Rounds of: 12... Read More

Strength: 6min EMOM of: 2 Back Squats 2 weighted pull Ups Metcon: 2 Rounds of: 55/34cal Row 34 Back Squats…135/95 34 Chest To Bar Pull... Read More

Strength: 8mins to work up to a heavy 1rep Snatch Metcon: 27…21…15…9 of: Snatch…115/75 Dips Bike Cals 1min Rest after each round For Time (16min... Read More

Strength: 6min EMOM of: 2 Power Cleans 2 Front Squats Metcon: 3 Rounds of: 2min AMRAP of: 8cal Ski 8 DB Hang Clean n Jerk…50/35’s... Read More

13min AMRAP of: Ski Cals 1min Rest 13min AMRAP of: Row Cal 1min Rest 13min AMRAP of: Bike Cals For Total Calories

5 Rounds of: 60m Sled Push…360/270 (8/6 45# plates) 20 DB S2OH…50/35’s 25/20cal Bike For Time Today we are celebrating one badass mowlickie… “BIG DAVE”.... Read More

Strength: 8…6…4…2 of: Bench Press Metcon: 5 Rounds of: 3min AMRAP of: 12cal Run 10m Burpee Broad Jump 12 Bench Press…135/95 12 Med Ball Knees... Read More

Strength: 8…6…4…2 of: Deadlift Metcon: 8 Rounds of: 18/13cal Row 8 Devils Press…50/35’s 1min Rest For Time (20min Time Cap) New toys!!!

Strength: Every 2min for 10min of: 5 OHS 8 Strict Chest to Bar Pull Ups Metcon: 18…15…12…15…18 of: Ski Cals OHS…95/65 For Time (10min Time... Read More

Strength: 5…4…3 of: Deepest Deficit HSPU Axle Bar Clean Metcon: 3 Rounds of: 5min AMRAP of: 12 Axle Cleans…160/110 15cal Bike 18 HSPU…(2) 45’s 2min... Read More

Strength: 5min EMOM of: 3 Thrusters Metcon: 3 Rounds of: 30/20cal Row 25 Thrusters…95/65 20 Chest to Bar Pull Ups (or use 15 Ring/Bar Muscle... Read More

**NO CFKIDS TODAY** 5 Rounds of: 25/20cal Row 25/20cal Bike 25 Snatch…75/55 25 Sit Ups For Time

2 Rounds of: 42 Bench Press…135/95 42/36cal Bike 42 S. Arm DB Clean n Jerk…75/55 120m Farmers Carry…97/70 21/18cal Ski For Time

Strength: 8mins to work up to a heavy Snatch Metcon: 18…15…12…9 of: Snatch…135/95 Burpee Over Bar (15/12cal Ski after each set) For Time (16min Time... Read More

Auxiliary: 1min…:45sec…30sec of: Hollow Body Hold Rt Side Plank Hold Lf Side Plank Hold Metcon: 2 Rounds of: 8min AMRAP of: 24cal Row 24 KB... Read More

Strength: 6…4…2 of: Thruster Strict Chest to Bar Pull Up Metcon: 4 Rounds of: 18/15cal Bike 15 Thrusters…115/75 18 Chest to Bar Pull Ups 1min... Read More

Strength: 8…6…4…2 of: Deficit Deadlifts @ 70% (standing on 2 45# plates) Bench Press Metcon: 3 Rounds of: 5min AMRAP of: 21/14cal Row 7 G.I.... Read More

Strength: 6…5…4…3 of: Box Squat @ 70% to a 12″ stack of plates or box Strict HSPU (pause at the bottom) – Do 6 of... Read More

4 Rounds of: 30cal Run 30/21cal Ski 120m Sled Push…45/25 30 KB Swings…70/53 1min Rest For Time

2 Rounds of: 8min AMRAP of: 12cal Ski 9 Shoulder Press…135/95 6 Deadlift…345/245 3 G.I. Janes 4min Rest For Total Reps

Strength: 5min EMOM of: Strict Weighted Chin Over Bar Pull Up Metcon: 5 Rounds of: 15cal Treadmill 18 Pull Ups 21 Goblet Squats…70/53 1min Rest... Read More

Strength: 5min EMOM of: 2 Snatch High Pulls 1 Snatch Metcon: 27…21…15…9 of: Snatch…95/65 Dips Med Ball Knees to Chest…20/14 For Time (16min Time Cap)

Strength: Fastest 60m Sled Push Time…315/225 Metcon: 34/27cal Ski Erg 55 Wall Balls…20/14…10/9 34 KB Swings…70/53 90m Sled Push…225/180 34 Toes to Bar 90m Sled... Read More

Strength: 8…6…4 of: Sumo Deadlift (85% 1RM) Negative Toes to Bar Metcon: 2 Rounds of: 7min AMRAP of: 50/40cal Row 30 Deadlift…185/125 20 Burpee Over... Read More

Strength: 6…4…2 of: Back Squat @ 85% 1RM HSPU (use a more difficult standard than you will use for the workout) Metcon: 27…21…15…9 of: Back... Read More

2 Rounds of: 50cal Run 50/40cal Ski 50/40cal Row 50/40cal Bike (Every 3mins 3 Burpee Bar Touch, 3 G.I. Janes, 3 Chin Ups) For Time

3 Rounds of: 4min AMRAP of: 12/9cal Bike 9 Bench…185/125 6 Snatch…165/115 4min Rest For Total Reps

Strength: 10…8…6…4 of: Shoulder Press (80% of 1RM) Weighted Chin Ups Metcon: 27/40m…21/30m…15/20m…9/10m Chest to Bar Pull Ups OH Walking Lunge…45/25 For Time (12min Time... Read More