Daily WOD

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

**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