Daily WOD

Jacked Abs: 4min AMRAP of: 10 Sit Ups 4 Hollow Rock n Rolls (each side 2x’s) Metcon: 4 Rounds of: 4min AMRAP of: Cash in-... Read More

Strength: 6min EMOM of: 3 Negative Toes to Bar 3 Shoulder Press Metcon: 2 Rounds of: 7min AMRAP of: 21cal Treadmill Sprint 15 Clean n... Read More

Strength: 8mins to work up to a heavy single Snatch Metcon: 3 Rounds of: 30/20cal Row 30/20cal Bike 20 Snatches…115/75 2min Rest For Time (22min... Read More

**One class 10:00am** **BBQ to follow** 1mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1mile Run For Time

Monday 10:00am “MURPH” BBQ to follow. Pot luck style, bring an item to share!

**NO ENDURANCE CLASS SUNDAY** **”MURPH” followed by pot luck BBQ Monday at 10:00am** With a partner, complete the following: 2 Rounds of: 100 Double Unders... Read More

**YIN YOGA- Saturday 11:45am** **No ENDURANCE CLASS SUNDAY** **”MURPH” followed by pot luck BBQ Monday at 10:00am** Strength: 10mins to work up to a heavy... Read More

Strength: 6min EMOM of: 3 Dips, 3 Strict C2B Metcon: 3 Rounds of: 35 High Wall Balls…20/14…12/1 120m Farmers Carry…97/70’s 20 Dips 2min Rest For... Read More

Strength: 5min EMOM of: 3 Deadlifts Metcon: 5 Rounds of: 3min AMRAP of: 28cal Row 7 Burpee Over Box…24/20″ 14 Toes to Bar 3min Rest... Read More

Strength: 5min EMOM of: 3 Bench Press (heavy) 3 TnG Snatch (heavy) Metcon: 2 Rounds of: 6min AMRAP of: 13 Snatches…135/95 21 Bench Press…135/95 34/21cal... Read More

Strength: 5min EMOM of: 2 Front Squats Metcon: 3 Rounds of: 15 Squat Cleans…155/105 21 Pull Ups 400m Run (outside) For Time (15min Time Cap)

3 Rounds of: 2:20min AMRAP of: Calorie Row :40sec Rest 2:20min AMRAP of: Calorie Run :40sec Rest 2:20min AMRAP of: Calorie Bike :40sec Rest 2:20min... Read More

With a partner, complete the following: 3 Rounds of: 50cal Bike 60m OH Walking Lunge…45/25 50 Pull Ups For Time

Strength: 6min EMOM of: 2 TnG Snatches Metcon: 5 Rounds of: 15cal Treadmill 12 Snatches…115/75 9 Burpee Bar Touch 1min Rest For Time (20min Time... Read More

Auxiliary: 3min AMRAP of: Hollow Rock and Rolls Metcon: 2 Rounds of: 40/30cal Bike 40 HSPU 40 Toes to Bar 3min Rest For Time (16min... Read More

Strength: 5min EMOM of: 1 Weighted Chin Up (Work up to a heavy rep) Metcon: 150 Wall Balls…20/14…10/9 (Every 2min 2 Rope Climbs) For Time... Read More

Strength: 5min EMOM of: 1 Bench Press (work up to a heavy single) Metcon: 4 Rounds of: 4min AMRAP of: 25/20cal Row 15 Power Cleans…165/115... Read More

Strength: 5min EMOM of: 1 Back Squat (work up to something heavy) Metcon: 89/72cal Bike 55 Chest to Bar Pull Ups 34 Back Squats…115/75 21... Read More

8:20min AMRAP of: Bike Cals 8:20min AMRAP of: Treadmill Cals 8:20min AMRAP of: 20 S. Arm KB Snatches…53/35 20 Goblet Squats 20 Push Ups 20... Read More

With a partner, complete the following: 2 Rounds of: 55cal Bike 55 Pull Ups 55 Wall Balls…20/14…10/9 55 Burpee onto Plate 55 KB Swings…70/53 400m... Read More

Strength: 4min EMOM of: 3 Power Cleans Metcon: Cash in- 1000m Row 5 Rounds of: 12 Power Cleans…135/95 8 Burpee Over Bar Cash out- 1000m... Read More

Strength: 3 Rounds of: 30m Sled Push…315/225 For fastest round (Rest as needed between pushes) Metcon: 4 Rounds of: 60m Sled Push…225/180 400m Run (outside)... Read More

Strength: 8 Back Squats @ 75% 6 Back Squats @ 80% 4 Back Squats @ 85% Metcon: 9…15…21…27 of: SDLHP…95/65 Back Squats…95/65 Shoulder to OH…95/65... Read More

Strength: 3x Max L-Sit Hold (hold feet above 45 Plate using Paralettes) Max Strict L-Sit chin up after each L-Sit Hold Metcon: 3 Rounds of:... Read More

Strength: 10mins to work up to a heavy Snatch Metcon: 34…21…13 of: Bike Cals Snatch…135/95 Heavy Wall Balls…30/20…10/9 For Time (17min Time Cap)

2 Rounds of: 5:20min AMRAP of: Treadmill Cals :40sec Rest 5:20min AMRAP of: 25cal Bike 25 KB Swing…53/35 :40sec Rest 5:20min AMRAP of: 5 Pull... Read More

With a partner, complete the following: 99cal Bike (one partner works while the other partner holds barbell front rack) 99 Clean n Jerk…115/75 99cal Row... Read More

Strength: 5min EMOM of: 3 Bench Press Metcon: 2 Rounds of: 7min AMRAP of: Cash in: 10 G.I. Janes 90m Farmers Carry…97/70 90m Sled Push…225/180... Read More

Auxiliary: 50cal Sprint for Time Metcon: 20min AMRAP of: 24 Bike Cals 24 Sit Ups 24 Back Squats…95/65 48 Double Unders 24 Toes to Bar... Read More

Strength: 7min EMOM of: 3 Strict L-Sit Chins 3 Strict HSPU Metcon: 3 Rounds of: 18 HSPU…(2)45’s 18 S. Arm Hang KB Snatch…70/53 400m Run... Read More

Strength: 5min EMOM of: 2 Deadlifts (65,70,75,80,85%) Metcon: 3 Rounds of: 4min AMRAP of: 25/20cal Row 20 Burpee Over Bar 15 Deadlifts…225/155 10 Power Cleans…225/155... Read More

Strength: 5min EMOM of: 2 Thrusters Min1- 65% Min2- 70% Min3- 75% Min4- 80% Min5- 85% Metcon: 27…21…15…9 of: Thrusters…105/70 Chest to Bar Pull Ups... Read More

3 Rounds of: 4:30min AMRAP of: Bike Cals :30sec Rest 4:30min Treadmill Cals :30sec Rest 4:30min AMRAP of: 20 Sit Ups 40 Double Unders :30sec... Read More

With a partner, complete the following: 3 Rounds of: 20 G.I. Janes 50 KB Swings…70/53 400m Sled Drag…45/25 For Time (Partners share Reps as needed)

Strength: 5min EMOM of 3 Shoulder Press Metcon: 30cal Bike 30 HSPU…45’s 20cal Bike 20 HSPU…45’s 20cal Row 20 Clean n Jerk…115/75 30cal Row 30... Read More

Strength: 3,2,1 of: Deadlift Metcon: 18…12…6 of: Deadlift…345/240 (15 Pull Ups, 30 Push Ups, 45 Air Squats before each round) For Time (15min Time Cap)