Daily WOD

**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

Strength: 5min EMOM of: 2 Deadlifts 1 Power Clean Metcon: 7 Rounds of: 11cal Run 7 Power Cleans…165/115 11 Deadlifts…165/115 1min Rest For Time (20min... Read More

Strength: 10…6…2 of: Bench Press Metcon: 2 Rounds of: 120m Sled Push…225/180 30 Bench Press…155/105 42/30cal Bike 1min Rest For Time (17min Time Cap)

Strength: 10…8…6 of: Strict Chin Ups SDLHP Metcon: 40…30…20 of: High Wall Balls…20/14…12/11 Med Ball Knees to Chest…20/14 Ski Erg (40/30…30/20…20/10) For Time (17min Time... Read More

Strength: 6min EMOM of: 2 Snatch High Pulls 1 Snatch Metcon: 3 Rounds of: 6min AMRAP of: 30/21cal Row 15 Snatches…135/95 30/21 Dips 15 Burpee... Read More

Strength: Thrusters 6@70% 4@80% 2@90% Metcon: 21…15…9 of: Thrusters…135/95 Chest to Bar Pull Ups HSPU…45’s KB Swings…97/70 For Time (15min Time Cap)

2 Rounds of: 50cal Run 50/40cal Ski 50/40cal Bike Then: 3 Rounds of: 15/10cal Row 5 Pull Ups 10 Push Ups 15 Air Squats For... Read More

27…21…15…9 of: Strict Shoulder Press…135/95 Deadlift…275/185 Bike Cals For Time

Auxiliary: 1min…45sec…30sec of: Hollow Hold Rt side Plank Lf side Plank Plank Metcon: 5 Rounds of: 25/20cal Row 7 Shoot Throughs 5) 30m Shuttle Touches... Read More

Strength: Take 10mins to work up to the heaviest snatch you can muster. Metcon: 3 Rounds of: 5min AMRAP of: 8 Burpee Over Bar 15cal... Read More

Strength: 10…8…6 of: Strict Chest to Bar Pull Ups Shoulder Press (2mins Rest between sets) Metcon: 15 Bear Complex…75/55 50cal Run 15 Bear Complex…75/55 8... Read More

Strength: 3×5 Deficit Deadlifts (standing on 45 plates) Metcon: 21…15…9 of: Deadlift…225/155 Bike Cals 5min Rest then: 21…15…9 of: Strict HSPU Row Cals For Time... Read More

Strength: 3×5 (each leg) Bulgarian Split Squat 2min Rest between sets Metcon: 10 Rounds of: 8 Toes to Bar 10m OH Walking Lunge…45/25 8/6cal Ski... Read More

3 Rounds of: 2:40min AMRAP of: Treadmill Cals :20sec Rest 2:40min AMRAP of: 20cal Ski 20 Burpee onto Plate :20sec Rest 2:40min AMRAP of: 20cal... Read More

3 Rounds of: 60m Sled Push…270/225 120m Farmers Carry…97/70 33 Bench Press…205/145 50 Air Squats 33 Chin Ups For Time

Strength: Take 7mins to work up to a very heavy Thruster. Metcon: 4 Rounds of: 4min AMRAP of: 10 Burpee Over Bar 20 Thrusters…95/65 20/15... Read More

**10:00am CLASS ONLY** **No 6:00am Class on Friday 11.23.18** With a partner, complete the following: 22min AMRAP of: 60 Goblet Squats…70/53 60 KB Swings…70/53 60... Read More

**10:00am Class only on THURSDAY** “Move60” is on Wednesday 6:30pm Strength: Sumo Deadlift 6@75% 4@80% 2@85% Metcon: 55/45cal Row 15 Shoot Throughs 34 SDLHP…135/95 10... Read More

Strength: Back Squat 6 @ 75% 1RM 4 @ 80% 1RM 2 @ 85% 1RM Metcon: 34…21…13 of: Back Squat…135/95 Chest to Bar Pull Ups... Read More