Daily WOD

OLYMPIC: 5×1 Clean n Jerk 3×2 Clean Pull METCON: 27…21…15…9 of: SDLHP…115/75 Bench Press…115/75 (50 Double Unders after each set) For Time (15min Time Cap)

STRENGTH: Back Squat 70% x 3 80% x 3 90% x 3 plus METCON Every 10min for 30min: 38 Wall Balls…20/14…10 38 KB Hang Snatch... Read More

OLYMPIC: 5×1 Snatch 3×2 Snatch Pull METCON: 3min AMRAP of Run Calories 2min Rest 3min AMRAP of Ski Calories 2min Rest 3min AMRAP of Bike... Read More

STRENGTH: Deadlift 70% x 3 80% x 3 90% x 3 plus METCON: 12 Rounds of: 5 Pull Ups 10 Push Ups 15 Air Squats... Read More

5 Rounds of: 18/15cal Bike 9 Power Cleans…185/125 18 HSPU…(2) 35’s For Time ***SEMIFINAL FUNDRAISER TODAY 3:00pm. Pot Luck (sign up sheet at whiteboard). There... Read More

OLYMPIC: 5×2 Hang Squat Clean 5×2 Hang Squat Snatch Snatch ZONE 2: 2000m Row 2000m Run 500m Row 500m Run 2000m Row 2000m Run For... Read More

STRENGTH: Bench Press 65% x 5 75% x 5 85% x 5 METCON: 6…5…4…3…2…1 of: “Cindy” Rounds (21/17cal Row after each set) For Time (24min... Read More

OLYMPIC: 5×2 Below the knee Hang Squat Clean 7×1 Jerk METCON: 34…21…13…8 of: Ski Calories Clean n Jerk… (progressively heavier) (1min Rest after each round)... Read More

STRENGTH: Back Squat 65% x 5 75% x 5 85% x 5 METCON: 5 Rounds of: 5 Wall Walks 200m Run 2min Rest then: 3... Read More

OLYMPIC: 5×2 Below the knee Hang Squat Snatch 7×1 Heaving Snatch Balance METCON: 15min EMOM of: :20sec AMRAP of Bike Cals 2 Bar Muscle Up... Read More

STRENGTH: Deadlift 65% x 5 75% x 5 85% x 5 METCON: Every 3min for 18min: 15 Snatches…95/65 15 HSPU…45’s For Slowest Round

8 Rounds of: 10 Weighted Chin Ups…25/15 10 Shoulder Press…115/65 10 Back Squats…185/125 30m Reverse Sled Drag…270/225 For Time

OLYMPIC: 5×3 Snatch Pull 4×3 Snatch 5×3 High Hang Squat Clean ZONE 2: 2400m Row 2000m Ski 1600m Run For Recovery

OLYMPIC: 7×1 Clean Deficit Deadlift 5×1 Clean n Jerk Complex (1 Squat Clean, 3 Front Squats, 1 Jerk) METCON: 2 Rounds of: 7min AMRAP of:... Read More

STRENGTH: 7…5…3 of: Weighted Pull Up Barbell Bent Over Row DB Pull Over METCON: 34…21…13 of: Bike Cals KB Swings…70/53 Toes to Bar (3min Rest... Read More

Every 8min for 32min: 30/24cal Ski 10 Double DB Thrusters 9 Ring Muscle Ups 10 Double DB Thrusters For Slowest Round

CORE VALUES: 3 Rounds of: 1min AMRAP Grasshoppers 1min AMRAP Sit Ups 1min Plank METCON: 2 Rounds of: 2min AMRAP Bike Cals 2min Rest 2min... Read More

***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