Daily WOD

**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

3 Rounds of: 6min AMRAP of: 24/18cal Bike 12 Power Clean…185/115 12 Bench Press…185/115 6mins Rest For Total Reps

Auxiliary: Every 2mins for 6mins: 200m Sprint (Rest remainder of 2mins) Metcon: 12 Rounds of: 200m Run 6 Burpee Box Jumps…24/20″ For Time (15min Time... Read More

Strength: 7mins to work up to and establish a 1rm Shoulder Press Metcon: 2 Rounds of: 8min AMRAP of: 30cal Bike 60 S2OH…95/65 30 Toes... Read More

Strength: 10mins to work up to a 1rm Snatch Metcon: 5 Rounds of: 30 Wall Balls…20/14…10/9 8 Snatches…155/105 For Time (15min Time Cap)

Strength: 6,5,4,3,2 of: Pull Ups Dips -2min Rest after each set -use the heaviest scale of pull ups and dips per set that you can... Read More

Strength: Take 7mins to work up to a heavy 2rep Front Squat. Then do a 3min EMOM of 3 Front Squats. Metcon: 2 Rounds of:... Read More

10min AMRAP of Bike Cals 1min Rest 10min AMRAP of: 9 Shoot Throughs 18 KB Swings…70/53 18 Goblet Squats…70/53 1min Rest 10min AMRAP of Row... Read More

27…21…15…9 of: Bike Cals Snatches…95/65 For Time

Strength: Take 7mins to find a 1 rep heavy chest to Bar Pull up. Metcon: 15 HDDWB’s…20/14…12/11 30 Chest to Bar Pull Ups 30 Heavy... Read More

Auxiliary: 2 Rounds of: 1min AMRAP of: Max cal Treadmill 3min Rest Metcon: 21min AMRAP of: 34 Burpee Onto Plate 34 Sit Ups 34 KB... Read More

Strength: Take 7mins n work up to a 3 rep HEAVY OHS Metcon: 3 Rounds of: 4min AMRAP of: 28 Bike Cals 28 OHS…95/65 28... Read More

Strength: 7mins to work up to a heavy 2 rep Clean n Jerk Metcon: 3000m Row 40 Clean n Jerks…155/105 For Time (17min Time Cap)

Strength: Every 2mins for 10mins: 3 Deadlifts -increase weight each minute Metcon: 3 Rounds of: 28 Chest to Bar Pull Ups 14 Burpee Over Bar... Read More

2 Rounds of: 4:40min AMRAP of Bike Cals :20sec Rest 4:40min AMRAP of Treadmill Cals :20sec Rest 4:40min AMRAP of Row Cals :20sec Rest 4:40min... Read More