Daily WOD

5 Rounds of: 20/15cal Bike 20 S. Arm KB Hang Snatch…53/35 1min Rest 5 Rounds of: 20/15cal Ski Erg 20/15 Push Ups 1min Rest 5... Read More

Strength: Between you and a partner, work up to a heavy single Back Squat and Snatch. Heavier than you intend to use for the Metcon.... Read More

Strength: Take 6mins to work up to the hardest version of a strict Pull Ups. Make the loading slightly lighter for the following EMOM. 6min... Read More

Auxiliary: 6 Rounds of: 40sec Hollow Body Hold 20sec Rest Metcon: 2 Rounds of: 12min AMRAP of: 21 Push Ups 34 Sit Ups 55 Air... Read More

Strength: Take 6mins to work up to a heavy 5 rep Deadlift. Use that final weight for the following percentages. 5min EMOM of: 2 Deadlifts... Read More

Skill: Take 10mins to work up to the most difficult HSPU you can do for a set of 3. Metcon: 3 Rounds of: 45/35cal Row... Read More

Strength: Use 7mins to work up to a heavy 2 rep Back Squat (not a 2rm). Use the heaviest weight for the following percentages. 4min... Read More

90/70cal Bike 70 KB Swings…70/53 90 Air Squats 90/70cal Ski 90 Air Squats 70 KB Swings…70/53 90/70cal Bike (EMOM 2 Burpees) For Time (33min Time... Read More

10-1 of: Power Clean…185/125 Bench Press…185/125 (8 Chin Ups after each set) For Time (28min Time Cap)

Strength: Take 5mins to work up to a heavy 2rep Shoulder Press. Take 80% of that weight and use it for the following: 5min EMOM... Read More

Strength: Take 10mins to work up to the heaviest or most difficult chest to Bar Pull up you can do and also to build up... Read More

Strength: Take 5mins to work up to a heavy 2rep Back Squat. Then take 85% of that and do the following: 5min EMOM of: 1... Read More

Strength: Take 5mins to warm up to a heavy 2rep Snatch. Break your heaviest weight down to 80% and do the following: 5min EMOM of:... Read More

**10:00AM CLASS ONLY TODAY** With a partner, complete the following: 18…15…12…9…6 of: Clean n Jerks…165/115 (3 Rounds of “Cindy” before each set) For Time (21min... Read More

**10:00am CLASS ONLY THIS MONDAY** 3 Rounds of: 50/40cal Row 50/40cal Run 50/40cal Bike 50/40cal Ski 25 Burpee Bar Touch For Time

**10:00am CLASS ONLY MONDAY LABOR DAY** 15 Bench Press…225/155 15 Deadlifts…365/255 15 Bike Cals 3min Rest 21 Bench Press…205/145 21 Deadlifts…315/225 21 Bike Cal 3min... Read More

Strength: With a partner or several team members, work up to a heavy farmers carry for 30m. Metcon: 5min AMRAP of: 20/15cal Ski 20 Wall... Read More

Strength: 6min EMOM of: 3 Strict Dips 2 Strict Negative Toes to Bar Metcon: 7 Rounds of: 12cal Airrunner 12 Dips 2 Rope Climbs 1min... Read More

Strength: Take about 8mins to work up to a heavy 2 rep “Touch-and-Go” Power Clean. Use that weight for the following: 5min EMOM of: 2... Read More

Strength: Handstand Push Up Take 8min and work up to the level of HSPU above what you are currently able to do. (Single HSPU with... Read More

Strength: Take 7mins to work up to a heavy 2 rep Front Squat. Then use that weight for the following percentages: 6@70% 4@75% 2@80% Metcon:... Read More

3 Rounds of: 40cal Bike 20 SDLHP…75/55 3min Rest 3 Rounds of: 40cal Run 20 S2OH…75/55 3min Rest 3 Rounds of: 40/30cal Row 20 Burpee... Read More

2 Rounds of: 15 Bench Press…185/125 25 Wall Balls…20/14…10/9 15 Snatch…165/115 25 Wall Balls…20/14…10/9 For Time

Strength: 5min EMOM of: 3 Power Cleans Metcon: 3 Rounds of: 400m Run (outside) 21/18cal Bike 15 Power Cleans…165/115 2min Rest For Time (18min Time... Read More

Auxiliary: 500m Row For Time Metcon: 22min AMRAP of: 15 Toes to Bar 20 Push Ups 25 Sit Ups 30 Air Squats (Every 2mins (2)... Read More

Strength: 6min EMOM of: 2 Hang Snatch Metcon: 5 Rounds of: 3min AMRAP of: 10 Burpee Box Jump…20/18″ 10 Hang Snatch…115/75 1min Rest For Total... Read More

Strength: Take 8mins to work up to a heavy 2 rep deadlift. Take 70% of that weight and do the following: 5min EMOM of: 2... Read More

Strength: Take 8mins to work up to about 80% of your 1rm Back Squat. Strip it down to 70% and do: 5min EMOM of: 3... Read More

36min AMRAP of: 96/78cal Row 63 Push Ups 96cal Runner 63 Chin Ups (Every 6mins 20/15cal Bike) For Total Reps

27 Clean n Jerks…95/65 12 Burpee Bar Touch 21 Clean n Jerks…135/95 12 Burpee Bar Touch 15 Clean n Jerks…155/105 12 Burpee Bar Touch 9... Read More

Strength: Take 7mins to warm up to your starting weight. Then: 3min EMOM of: 5 Front Squats (heavy) Metcon: 70/50cal Row 35 Hang Squat Clean…115/75... Read More

Strength: Take 10mins to work up to a heavy 2rm Bench Press Metcon: 25min AMRAP of: 34 Bench Press…115/75 34 KB Swings…70/53 34/26cal Bike (Every... Read More

Strength: 6min EMOM of: 2 Deadlifts Metcon: 11min AMRAP of: 100 Wall Balls…20/14…10/9 60 Deadlifts…225/155 30 Burpee Over Bar For Total Reps

Strength: Take 10mins to work up to a 1RM Pull Up and Shoulder Press Metcon: 3 Rounds of: 200m Sled Drag…45/25 24 Chest to Bar... Read More

Strength: 7mins to work up to a 1rm Snatch Metcon: 2 Rounds of: 9min AMRAP of: 55cal Row 34 Snatches…135/95 21 OHS…135/95 3min Rest For... Read More

100/80cal Treadmill Run 100/80cal Row 100/80cal Bike Then: 3 Rounds of: 20 Pull Ups 30 Push Ups 40 Air Squats For Time