Daily WOD

***NO CLASSES SUNDAY 4/9/23***STRENGTH: 7…5…3 of: OHS Shoulder Press Dip METCON: 5 Rounds of: 20/16cal Row 16 OHS…115/75 8 G.I. Janes For Time (21min Time... Read More

***NO CLASSES SUNDAY 4/9/23*** 10 Rounds of: 30m Sled Push…315/225 10 Heavy Wall Balls 8 S Arm KB Hang Snatch…70/53 For Time

STRENGTH: 7…5…3 of: Deadlift Shoulder Press METCON: 3 Rounds of: 5min AMRAP of: 21cal Row 21 HSPU…25’s 21 Deadlifts…185/125 21 Lateral Hops Over Bar 3min... Read More

OLYMPIC: 4×3 Clean High Pull 7×2 CnJ Complex 1 High Hang Squat Clean, 1 Squat Clean, 1 Jerk METCON: 6 Rounds of: 8 DB Double... Read More

METCON: 5 Rounds of: 90m Reverse Sled Drag…315/225 30/21cal Ski 20 Burpee Bar Touch 1min Rest For Time (32min Time Cap)

STRENGTH: 7…5…3 of: Pull Ups Bench Press METCON: 2 Rounds of: 40/30cal Bike 50 Air Squats 20 Power Cleans…135/95 2min Rest For Time (22min Time... Read More

3 Rounds of: 17cal Ski 20 Back Squats…155/105 15 Snatch…155/105 15 Bench…155/105 For Time

2 Rounds of: 60cal Run (Every 4min 20 KB Swings…70/53) 60/42cal Ski (Every 4min 10 Burpee onto plate) 60/42cal Bike (Every 4min 12 Snatches…75/55) 100... Read More

OLYMPIC: 5×2 High Hang Squat Clean @ 80% 5×2 High Hang Squat Snatch @ 80% METCON: 3 Rounds of: 21 High Wall Balls…20/14…12/11 15 Sandbag... Read More

STRENGTH: 7…5…3 of: Barbell Bent Over Rows Chin Ups METCON: Every 4min for 20min: 60m Sled Push…225/135 27/21cal Row For Slowest Round

30 Rounds of: (2) 10m Shuttle Touch 7 Jumping Air Squats 5 KB Swings…70/53 3 Burpee 1 Ring Muscle Up (sub- 3 Pull Ups) For... Read More

CORE VALUES: 21…15…9 of: Med Ball “Around the world” Knee Raise Grasshoppers DB Sit Ups METCON: 4 Rounds of: 1min AMRAP of Treadmill Cals 2min... Read More

STRENGTH: 7…5…3 of: Shoulder Press Bench Press Dip METCON: 8 Rounds of: 8 Snatch…135/95 8 OHS…135/95 12/8cal Bike 1min Rest For Time (23min Time Cap)

21min AMRAP of: 20m Bear Crawl (sub- 10m HS Walk) 12 Chin Ups 12 S Arm DB Hang CnJ…70/50 14cal Run For Total Reps

OLYMPIC: 7×2 Heaving Snatch Balance 7×2 Muscle Snatch 4×3 Hang Snatch High Pull (above the knee) ZONE 2: 5 Rounds of: 7min AMRAP of: 500m... Read More

OLYMPIC: 3 Position Snatch (floor, below knee, above knee)- 4×3 @ 60%, 65%, 70%, 75% Snatch Pull- 3 @ 90%, 2 @ 90%, 3 @... Read More

STRENGTH: 7…5…3 of: Bench Press DB Shoulder Press Dips METCON: Every 4min for 20min: 24/18cal Ski 12 Deadlifts…185/125 9 Hang Cleans…185/125 6 S2OH…185/125 For Slowest... Read More

Every 10min for 30min: 90m Sled Push…45/25 40 High Wall Balls 30 Box Jump Overs 20 Toes to Bar 10 Burpee Muscle Ups (sub- GI... Read More

CORE VALUES: 100 DB Sit Ups 100 “Round the world” Knee Raises (Knees up to the right, move them over to the left, bring them... Read More

STRENGTH: 7…5…3 of: Deficit Deadlift C2B Pull Up METCON: 13…21…34 of: HSPU…45’s Snatch…115/75 Bike Cals (9…15…21) For Time

10…9…8…7…6…5…4…3…2…1 of:Deadlift…295/220Bench press…195/135Squat clean…145/105 For Time

OLYMPIC: Clean n Jerk  3×3 @ 75% Clean Pull 3×3 @ 100% Snatch 3×3 @ 75% Snatch Pull @ 100% ZONE 2: 2 Rounds of: 10min... Read More

OLYMPIC: 7×1 CnJ Complex (1 Squat Clean, 1 Hang Squat Clean, 1 Split Jerk) METCON: 3 Rounds of: 9 Power Clean…185/125 21 Dips Rest 2min... Read More

STRENGTH: 7…5…3 of: Front Squat Strict Chest to Bar METCON: 34…21…13 of: Bike Cals (27…16…10) Chest to Bar Pull Ups Front Squat…115/75 1min Rest For... Read More

11 Rounds of: 7 Toes to Bar 11 DB Hang Clean n Jerks 10m Walking Lunge 9/7cal Ski 10m Walking Lunge 3 S DB Devils... Read More

CORE VALUES: 1min…45sec…30sec of: Hollow Hold Rt side plank hold Lf side plank hold Plank hold METCON: 4 Rounds of: :40sec AMRAP of Bike 1:20min... Read More

STRENGTH: 7…5…3 of: Shoulder Press Deadlift METCON: Every 3min for 21min: 15 High Wall Balls…20/14…12/11 10 Snatch…115/75 5 Burpee Over Bar For Slowest Round

5 Rounds of: 9 S DB Shoulder to OH…80/55 7 Deadlifts…315/225 5 Ring Muscle Ups 1min Rest For Time

OLYMPIC: 3 Position Clean (floor, below knee, above knee)- 4×3 @ 60%, 65%, 70% Clean Pull- 3 @ 90%, 2 @ 90%, 3 @ 95%,... Read More

OLYMPIC: 5×2 High Hang Squat Clean 7×1 Split Jerk METCON: 3 Rounds of: 9min AMRAP of: 27 Double Unders 21 S DB Hang Squat Cleans…50/35... Read More

STRENGTH: 12…9…6 of: Chin Up SDLHP Strict Toes to Bar METCON: Every 2min for 20min: 3 Bar Muscle Up (6 Pull Ups) 6 Snatch…135/95 9/6cal... Read More

Every 10min for 30min: 21…15…9 of: Wall Balls KB Swings Burpee For Slowest Round

CORE VALUES: 9min AMRAP of: 30 Grasshoppers 30 DB Sit Ups 30 Rt Side Hip Raise 30 Lf Side Hip Raise METCON: 3 Rounds of:... Read More

5 Wall Walks 50 Double Unders 15 Snatches…95/65 5 Wall Walks 50 Double Unders 12 Snatches…135/95 (if completed in 6mins add 3min) 20 Strict HSPU... Read More