Daily WOD

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

10-1 of: Back Squat…225/155 (2 Rope Climbs before each set) For Time (sub- 8 Chin Ups for rope climb)

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

OLYMPIC: 6min EMOM of: 1 Power Snatch 1 Squat Snatch METCON: 27…21…15…9 of: OHS…95/65 Chest to Bar Pull Ups For Time (14min Time Cap)

STRENGTH: 12…9…6 of: Shoulder press Dips METCON: 8 Rounds of: 16/13cal Bike 8 Clean n Jerks…155/105 8 Burpee Box Jump…24/20” For Time (22min Time Cap)

Every 7min for 35min: 400m Treadmill Run 20 HSPU…floor 30m Sled Push…180/135 For Slowest Round

STRENGTH: 12…9…6 of: Weighted Pull Ups Bent Over Row METCON: 10min EMOM of: :12sec Bike Then: 10min EMOM of: :20sec Row For Total Calories

4 Rounds of: (2) 40’ Sled Rope Drag…225/180 6 Wall Walks 12 Double KB Front Squat…70/53’s For Time

OLYMPIC: 5×2 High Hang Squat Snatch (2sec pause at bottom of squat 5×2 Muscle Snatch ENDURANCE: 20 Rounds of: 12/9cal Bike 12/9cal Ski 12 S... Read More

***NO 6am CLASS 9.13.23*** OLYMPIC: 5min EMOM of: 2 Hang Squat Clean 1 Split Jerk (If you are comfortable with the technique and mobility work... Read More