Daily WOD

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

“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