Daily WOD

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)

Strength: 5min EMOM of: 3 Bench Press Metcon: 3 Rounds of: 30cal Run 30 Sit Ups 30 Push Ups 30 Pull Ups For Time (15min... Read More

Strength: 3×3 of: Front Squat Metcon: 5 Rounds of: 18/15cal Bike 8 Power Cleans…205/145 18 Heavy Wall Balls…30/20…10/9 1min Rest For Time (27min Time Cap)

12min AMRAP of: 30cal Treadmill 20 Butterfly Sit Ups 3min Rest 30/25cal Bike 30 KB Swings…53/35 3min Rest 12min AMRAP of: 30/25cal Row 10 Burpee... Read More

**NO CLASSES TODAY** We are holding the fundraiser event “Jose Strong”. Please participate by signing up through the Eventbrite link HERE.

Strength: 8min EMOM of: EVEN MIN: 3 Negative Toes to Bar ODD MIN: 1 Right Arm KB Turkish Get Up 1 Left Arm KB Turkish... Read More

Strength: 6min EMOM of: 3 Weighted Chin Ups 3 Weighted Dips Metcon: 3 Rounds of: 18 SDLHP…135/95 9 Ring Muscle Ups (sub- 9 Dips, 9... Read More

Strength: 10mins to establish 6rm of one of the following: Strict PHSPU Strict Deficit HSPU Strict HSPU Kipping Deficit HSPU Kipping HSPU Metcon: 4 Rounds... Read More

Strength: 9…7…5 of: Deadlift (2min Rest) Metcon: 34…21…13 of: Bike Cals Hang Snatch…95/65 (13 Burpee Over Bar after each set) (3min Rest after each set)... Read More

Strength: 5min EMOM of: 2 Clean n Jerks Metcon: 2 Rounds of: 7min AMRAP of: 5 Clean n Jerks…155/105 5 Pull Ups 10 Push Ups... Read More

**NO CLASSES SUNDAY 4/1/18** With a partner, complete the following: 5min AMRAP of: 20m Sled Pushes…225/180 (Partner holds a HS while other partner works) 3min... Read More

Strength: Bench Press 5@70% 3@80% 1@90% Metcon: 2 Rounds of: 45/35cal Bike 35 Bench Press…135/95 35 Toes to Bar 2min Rest For Time (14min Time... Read More

Strength: 6-1 of: Weighted Pull Ups Shoulder Press 1min Rest between Metcon: 4 Rounds of: 25/20cal Row 15 Shoulder to OH…135/95 15 Chest to Bar... Read More

Strength: 6min EMOM of: 2 Snatches Metcon: 27…21…15…9 of: Heavy Wall Balls…30/20…10/9 Snatch…95/65 For Time (15min Time Cap)

Strength: Deadlift 5 @ 70% 3 @ 80% 1 @ 90% Metcon: 3 Rounds of: 5min AMRAP of: 21/18cal Bike 18 KB Swings…70/53 15 Burpee... Read More

Strength: Back Squat 5 @ 70% 1RM 3 @ 80% 1RM 1 @ 90% 1RM Metcon: 100cal Row 50 Clean n Jerks…115/75 50 Back Squats…115/75... Read More

2 Rounds of: 6:20min AMRAP Row Cals :40sec Rest 6:20min AMRAP Run Cals :40sec Rest 6:20min AMRAP of: 40m Sled Push…45/25 6 Burpee onto Plate... Read More

With a partner, complete the following: 50 Partner Deadlifts…315/225 50 S2OH…135/95 100 Calorie Row 100 KB Swings…70/53 For Time

7min AMRAP up ladder of: 3 Thrusters…100/65 3 Chest to Bar Pull Ups 6 Thrusters…100/65 6 Chest to Bar Pull Ups 9 Thrusters…100/65 9 Chest... Read More

Auxiliary: 1:30min Hollow Body Hold :30sec Rest 1:30min Plank Hold :30sec Rest 1min Hollow Body Hold :30sec Rest 1min Plank Hold Metcon: 4 Rounds of:... Read More

**4:30pm, 5:30pm and 6:30pm Classes Canceled** Strength: 5min AMRAP of: 3 Power Cleans Metcon: 18 Power Cleans…155/105 9 Burpee Box Jump Overs…24/20″ 1min Rest 15... Read More