Daily WOD

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)

Strength: 8-1 of: Negative Toes to Bar Strict HSPU Metcon: 27…21…15…9 of: High Wall Balls…20/14…12/11 Med Ball Knees to Chest…20/14 (65 Double Unders after each... Read More

Strength: 10mins to establish a 1rm Snatch Metcon: 15min AMRAP of: 20 Burpee Box Jumps…24/20 70/50cal Row 60 Snatches…95/65 20 Ring Muscle Ups (sub- Bar... Read More

Strength: 6min EMOM of: 3 Back Squats 3 Strict Chest to Bar Pull Ups Metcon: 2 Rounds of: 8min AMRAP of: 15 Bike Cal 12... Read More

5 Rounds of: 1:20min AMRAP of: Bike Cals :40sec Rest 1:20min AMRAP of: Treadmill Cals :40sec Rest 1:20min AMRAP of: 5 Pull Ups 10 Push... Read More

With a partner, complete the following: 3 Rounds of: 120m Sled Push (inside)…225/180 20 G.I. Janes 400m Med Ball Run…20/14 (outside) For Time *The NEW... Read More

Strength: 5,4,3,2,1 of: Bench Press…85% 1RM Heavy Power Clean…85% 1RM *Take 5-10mins to warm up to a heavy power Clean and a heavy bench Press.... Read More

Strength: 5min EMOM of: 2 Power Snatch Metcon: 3 Rounds of: 5min AMRAP of: 45/35cal Row 30 Burpee onto Plate 15 Power Snatch…155/105 5min Rest... Read More

Strength: 8min EMOM of: Even min- 6 Weighted Pull Ups Odd min- 6 Weighted Dips Metcon: 6 Rounds of: 12 Chest to Bar Pull Ups... Read More

Strength: 5,4,3,2,1 of: Front Squat 2min Rest after each set – increase weight as reps descend Metcon: 3 Rounds of: 21 HDD Wall Balls…20/14…12/11 40m... Read More

Strength: 5min EMOM of: 3 Deadlifts Metcon: 8min AMRAP of: 21cal Bike 13 Deadlifts…275/185 8min Rest 8min AMRAP of: 21cal Bike 13 SHSPU…45’s (sub- HR... Read More

2 Rounds of: 6min AMRAP of Bike Cals 6min AMRAP of Treadmill Cals 6min AMRAP of: 10 Snatches…75/55 5 Burpee Bar Touch 6min Rest For... Read More

***NO CLASSES TODAY*** We will be hosting the Mid Atlantic CrossFit Club competition. Feel free to swing by and watch WCU CrossFit Club compete!!

Auxiliary: 1min AMRAP of: Echo Bike Cals Metcon: 6 Rounds of: 300m Run (outside) 15 Wall Balls…20/14…10/9 2 Rope Climbs For Time (21min Time Cap)

Strength: 6min EMOM of: 3 Shoulder Press Metcon: 4 Rounds of: 4min AMRAP of: 25/20cal Row 60m Sled Push…225/180 25 HSPU…45’s 4min Rest For Total... Read More

Strength: 5min EMOM of: 2 Snatches Metcon: 30 Snatches…165/115 20 Burpee Box Jump Over…24/20″ 50 Air Squats For Time (13min Time Cap)