Daily WOD

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

3 Rounds of: 1:20min AMRAP of: Bike Cals :40sec Rest 1:20min SMRAP of: Shoot Throughs :40sec Rest 1:20min AMRAP of: Goblet Squats…70/53 :40sec Rest 1min... Read More

Strength: 6min EMOM of: 2 Power Cleans Metcon: 27…21…15…9 of: HSPU…floor Pull Ups (EMOM of 3 Power Cleans…205/145) For Time (13min Time Cap) Kids Camp... Read More

Strength: 6mins to establish 5rm Weighted Strict Pull Up Then 6mins to establish a 5rm Weighted Strict Dip Metcon: 17min AMRAP of: (12) 20m Sled... Read More

Strength: Take 10mins to work up to a heavy 5 rep Deadlift Metcon: 5 Rounds of: 4min AMRAP of: 200m Run (cash in) Remainder of... Read More

Strength: 10mins to work up to a 5rm Bench Press Metcon: 3 Rounds of: 6min AMRAP of: 20 Bench Press…155/105 30/20 Calorie Row 20 Burpee... Read More

Strength: Take 12mins to establish a 5rm Back Squat Metcon: 8 Rounds of: 8/6cal Bike 8 SDLHP’s…135/95 8 Back Squats…135/95 8 Chest to Bar 1min... Read More

12min AMRAP of: 24cal Row 24 S. Arm Hang Kb Snatch…53/35 2min Rest 12min AMRAP of: 24cal Run 24 Sit Ups 2min Rest 12min AMRAP... Read More

Auxiliary: Take about 10mins to work up to a heavier Axle CnJ than the weight you’ll use in the workout. Metcon: 5 Rounds of: 12... Read More

Strength: Let’s get a lil crazy today, it’s Friday. We’ll do our usual warm up and stretch but then let’s turn up the volume on... Read More

Strength: After your expertly guided tour through a warm up and workout briefing work up to a 2rm Shoulder Press with such perfect form that... Read More

Strength: 5min EMOM of: 2 Snatches – Take about 4mins to exchange niceties with a person in your class that you know the least about.... Read More

Strength: 10,8,6,4,2 of: (Super Set) Deadlift Chin Ups -Work up to a Deadlift weight that you may foresee using for the set of 2. Take... Read More