Daily WOD

Strength: Every 2mins for 6mins: 8 Deadlifts @ 80% 1RM Metcon: 55/45cal Bike 45 Deadlifts…135/95 35 Hang Cleans…135/95 25 S2OH…135/95 15 Burpee Over Bar For... Read More

3 Rounds of: 40/30cal Bike 40/30cal Ski 120m Sled Push…90/45 (6x20m)(inside) 3min Rest For Time

34…21 of: Strict HSPU…45’s Deadlift…275/185 Bench Press…185/125 Chin Up Strict Dips KB Swings…97/70 For Time

Strength: 5min EMOM of: 3 Weighted Chest to Bar Pull Ups Metcon: 7 Rounds of: 20m OH Walking Lunge…25/15 12 Chest to Bar Pull Ups... Read More

Test #2: 8 Rope Climbs for Time Metcon: 3 Rounds of: 6min AMRAP of: 27 Hang Cleans…155/105 27/21 Ski Cals 27cal Run 4min Rest For... Read More

Benchmark Test #1: 600m Row For Time *This month we are going to roll out several benchmark tests. We will revisit these benchmark tests in... Read More

Strength: Take 10mins to work up to a heavy 1 Rep Deadlift Metcon: 5 Rounds of: 3min AMRAP of: 20/15cal Bike 15 SDLHP…135/95 15 HSPU…45’s... Read More

Strength: Take 10mins to work up to a 1rm Back Squat Metcon: 5 Rounds of: 12 Back Squats…135/95 12 Chest to Bar Pull Ups 12... Read More

4 Rounds of: 40cal Ski 30cal Bike 20cal Row 200m Run (outside) 2min Rest For Time

21…15…9 of: Deadlift…315/225 Bench Press…225/155 (30m Sled Push after each…315/225) For Time

Strength: 3min EMOM of: 3 Power Cleans, 2 S2OH Metcon: 2 Rounds of: 10min AMRAP of: Treadmill Calories (EMOM of 3 Power Cleans, 2 S2OH…135/95)... Read More

Strength: 5min EMOM of: 3 Negative Toes to Bar 5 Strict Dips Metcon: 5 Rounds of: 1min AMRAP of Wall Balls…20/14…10/9 1min AMRAP of Toes... Read More

Strength: 4min EMOM of: Snatch Complex (Complex= 2 Power Snatch, 2 Hang Squat) Metcon: 75/60cal Ski Erg 75 Snatches…95/65 75 HSPU (sub- DB S2OH) (EMOM... Read More

Strength: 8min EMOM of: 2 Strict C2B Pull Ups – Choose a loading that allows for a tempo of 2sec UP and 2sec DOWN for... Read More

Strength: Use 10mins to work up to the heaviest 5reps of OHS that you can. Metcon: 5 Rounds of: 3min AMRAP of: 18 Hang Cleans…115/75... Read More

6 Rounds of: 1:30min AMRAP of: Ski Cals :30sec Rest 1:30min AMRAP of: Bike Cals :30sec Rest 1:30min AMRAP of: 5 Chin Ups 7 Push... Read More

Strength: Take 10mins and work up to a heavy Clean and a heavy Bench Press. Metcon: 70/60cal Row 90m Sled Push…360/270 20 Power Cleans…225/155 (EMOM... Read More

Strength: Take 5mins to work up to a heavy 2 rep pull up. Use that same load for the following EMOM. 6min Every 30sec 1... Read More

Auxiliary: 30 Burpee Box Jumps…24/20″ For Time Metcon: 21min AMRAP of: 21 Toes to Bar 21 Sit Ups 21 S2OH…95/65 (don’t drop Bar from OH)... Read More

Strength: Take 10mins to work up to a heavy Snatch Complex. 1 Hang Snatch + 1 Hang Squat + 1 Snatch. Metcon: 4 Rounds of:... Read More

Strength: Use 6mins to work up to a heavy 1 Rep Front Squat. Take 70% of that weight and use that load for the following:... Read More

Strength: Take 6mins to work up to a heavier Single Power Clean then you are going to use in today’s Metcon. Metcon: 4 Rounds of:... Read More

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