Daily WOD

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

Strength: 8mins to work up to a heavy Clean Metcon: 5 Rounds of: 3min AMRAP of: 11 KB Swings…70/53 9cal Ski 7 Cleans…165/115 5 Burpee... Read More

Strength: 10…8…6…4 of: Deadlift…80% 1RM Strict Weighted Dip Metcon: 6 Rounds of: 18/15cal Bike 18/15cal Row 15 Heavy Wall Balls…30/20…10/9 1min Rest For Time (22min... Read More

** 9:00am and 10:30am Class Only** With a partner complete the following: 2 Rounds of: 8min AMRAP of: 20 Chest to Bar Pull Ups 19... Read More

**CLASSES AT 6am, 7:30am, 9:am and 12pm** 50/40cal Ski 50 Snatch…95/55 50 Sit Ups 50 HSPU…25’s 50/40cal Bike For Time (15min Time Cap)

**NO EVENING CLASS 12/31** **9:00am and 10:30am CLASS ONLY 1/1/9** 4 Rounds of: 30/20cal Ski 400m Sled Drag…45/25 3min Rest then: 4 Rounds of: 30/20cal... Read More

5 Rounds of: 10 Bench Press…225/155 30m Sled Push…315/225 10 S. Arm KB Snatch…97/70 10 Weighted Chin Ups…50/35 For Time (End of Class Time Cap)

Strength: 10…8…6 of: Negative Toes to Bar Dips (Rest 1min between sets) Metcon: 3 Rounds of: 5min AMRAP of: 40/30cal Row 30 HSPU…45’s 30cal Run... Read More

Auxiliary: 1:30min…1min…:30sec of: Right Side Plank Left Side Plank Flutter Kicks (30sec Rest between each movement) Metcon: 30/20cal Bike 20 Burpee Box Jump Over…24/20″ 40... Read More

**REGULAR SCHEDULE TODAY** Strength: Work up to a heavy Front Squat. Use the heaviest weight you squatted as 100% for the following: 6@90% 4@95% 2@100%... Read More

**9am, 10am and 11am Class ONLY Today** **CLOSED 12/25** 1 Ring Muscle Up (sub: Bar MU or 3 Chin Ups) 2 OHS…95/65 pounds 3 Hang Squat... Read More

5 Rounds of: 25cal Run 25/18cal Ski 25/18cal Row 25/18cal Bike 15 Burpee Bar Touch For Time

8 Rounds of: 8 Bench Press…165/115 8 Deadlift…225/155 8 Hang Clean…165/115 For Time

**HOLIDAY SCHEDULE** 12/24- Monday 9am, 10am and 11am Class “12days of Xmas” workout 12/25- Closed 12/26- Normal Schedule Strength: Work up to a heavy single... Read More

Strength: Work up to a heavy single rep sumo deadlift. Use that weight for the follow percentages. 6@90% 4@95% 2@100% Metcon: 5 Rounds of: 25cal... Read More

Auxiliary: 1:30min…1min…:30sec Rt side Plank Lf side Plank Plank (:30sec Rest after each) Metcon: 2 Rounds of: 7min AMRAP of: Cash in- 50 HDDWB’s…20/14…12/11 Remainder... Read More

Strength: 5min EMOM of: Snatch Complex (Complex= 1 Power, 1 Hang Squat, 1 Power) Metcon: 5 Rounds of: 2min AMRAP of: 10/7cal Bike 4 Snatch…165/115... Read More

Strength: Take 6mins to work up to a single lovely looking really heavy back Squat. After you are done relishing in awe of the beauty... Read More

**9:00am and 10:30am ENDURANCE CLASS** 200/160cal Bike 200/160cal Row 2000/160cal Ski (Every 3mins 10 Burpees) For Time

**SUNDAY 9am ENDURANCE CLASS ADDED** 4 Rounds of: 21 Bench Press…165/115 21 KB Deadlift…97/70’s 60m Farmers Carry…97/70’s 21/15cal Bike 12 Chin Ups For Time

Strength: Work up to a heavy single snatch then use that weight as 100% for the following ladder: 5@80% 4@85% 3@90% 2@95% 1@100% Metcon: 18min... Read More

Auxiliary: 1min…45sec…30sec of: Plank Hold Rt side Plank Hold Left side Plank Hold Max Sit Ups Metcon: 30cal Run 30/21cal Ski 30 Burpee Box Jumps…20/18″... Read More

Strength: 5…4…3…2…1 of: Clean Ladder – Warm up to a heavy single clean. Then, with a partner load up the bar to 80% of that... Read More

Strength: Work up to a heavy single Shoulder Press then complete the following based off of the most weight you completed. 6@80% 4@85% 2@90% *rest... Read More

Strength: Take 6mins to work up to a heavy single rep of OHS. Use that number for the following sets and reps. 3×5 OHS @... Read More

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

5 Rounds of: 8 Strict Shoulder Press…135/95 16 Back Squats…136/95 8 Chin Ups 16/12cal Bike 1min Rest For Time