Daily WOD

Strength: 6-1 of: Weighted Dips Negative Toes to Bar (1min Rest after each set) Metcon: 3 Rounds of: 30cal Run 20 Dips 10 Toes to... Read More

Strength: 5min EMOM of: 2 Heavy Thrusters Metcon: 27…21…15…9 of: Thrusters…95/65 Chest to Bar Pull Ups Calorie Row For Time (17min Time Cap)

3 Rounds of: 3:30min AMRAP of: Calorie Run :30sec Rest 3:30min AMRAP of: Calorie Row :30sec Rest 3:30min AMRAP of: 12 Air Squats 9 Pull... Read More

With a partner, complete the following: 200 Wall Balls…20/14…10/9 75 Burpee Bar Touch (EMOM 1 Rope Climb each) For Time – split reps as needed

21…15…9 of: Deadlift…225/155 HSPU (sub- hand release push up) Then: 21…15…9 of: Deadlift…315/205 (50ft. HS Walk after each set) (sub- bear crawl) For Time (9min... Read More

Auxiliary: 3min AMRAP of: Hollow Rock n Rolls Metcon: 3 Rounds of: 4min AMRAP of: 60m Sled Push…135/90 24cal Row 12 Burpee Onto Plate 4min... Read More

Strength: 6min EMOM of: 2 Snatches Metcon: 27…21…15…9 of: High Wall Balls…20/14…12/11 (10 Hang Snatch…115/80 after each set) Cash out- 33cal Run For Time (13min... Read More

Strength: 6min EMOM of: 3 Shoulder Press Metcon: 40/30cal Bike 60 HSPU 50 SDLHP…115/75 40/30cal Bike For Time (15min Time Cap)

Strength: 5min EMOM of: 2 Thrusters Metcon: 5 Rounds of: 13 Thrusters…115/80 13 Chest to Bar Pull Ups For Time (12min Time Cap)

2 Rounds of: 5:20min AMRAP of: Row Calories :40sec Rest 5:20min AMRAP of: Treadmill Calories :40sec Rest 5:20min AMRAP of: Bike Calories :40sec Rest 5:20min... Read More

With a partner, complete the following: 50…40…30…20…10 of: Bike Cals Snatches…95/65 For Time – Partners can split reps as they see fit. – 6 Synchro... Read More

2 Rounds of: 100 Double Unders 20 OHS…115/80 100 Double Unders 12 Ring Muscle Ups 100 Double Unders 20 DB Snatches…50/35 100 Double Unders 12... Read More

Strength: 5min EMOM of: 3 Bench Press Metcon: 5 Rounds of: 300m Row 30 Butterfly Sit Ups 15 Bench Press…135/95 For Time (20min Time Cap)... Read More

**NO PM CLASSES TONIGHT** Strength: 5min EMOM of: 3 OHS Metcon: 89cal Run 55 OHS…95/65 34 Ring Muscle Ups (sub- 55 Ring Rows) For Time... Read More

Strength: 5min EMOM of: 4 Sumo Deadlifts Metcon: 4 Rounds of: 25cal Bike 20 SDLHP…115/75 15 HSPU…floor 2min Rest For Time (22min Time Cap)

Strength: 5min EMOM of: 3 Strict Pull Ups Metcon: 15min AMRAP of: 36cal Row 18 High Wall Balls…20/14…12/11 18 Chest to Bar Pull Ups 54... Read More

3 Rounds of: 4min AMRAP of: Bike Cals 1min Rest 4min AMRAP of:: Run Cals 1min Rest 4min AMRAP of: 5 20m Sled Push…45/0 10... Read More

89…55…34 of: Partner Deadlifts…275/185 HSPU’s Cash out- 1,500m Row For Time

1-10 of: DB Squats…50/35’s Bar Facing Burpees (12min Time Cap) – If you finish within that 12min time cap, use the remaining time to establish... Read More

2 Rounds of: 12min AMRAP of: 24cal Row 24cal Run 24 Butterfly Sit Ups 24 Russian Twists…20/14 4min Rest For Total Reps

Strength: 6min EMOM of: 2 Hang Cleans Metcon: 3 Rounds of: 34 Wall Balls…20/14…10/9 21 HSPU…floor 13 Hang Cleans…155/105 For Time (12min Time Cap)

Strength: 5min EMOM of: 1 Hang Squat Snatch, 1 Power Snatch Metcon: 6 Rounds of: 12 Snatch…115/75 48 Double Unders 12 Chest to Bar Pull... Read More

Strength: Back Squat 9 @ 65% 7 @ 70% 5 @ 75% – 2min rest after each set Metcon: 4 Rounds of: 20/15cal Bike 10... Read More

8min AMRAP of: 25cal Row 50 Double Unders 8min AMRAP of: 25cal Bike 10 Burpee Bar Touch 8min Rest 12min AMRAP of: 25cal Row 50... Read More

With a partner, complete the following: 500 Double Unders 75 Bear Complex…95/65 For Time -One partner works on Dubs, the other works on Thrusters until... Read More

20min AMRAP of: 8 Toes to Bar 10 S. Arm DB Hang Clean n Jerk…50/35 14/12cal Row For Total Reps

Core strength: 1:30 Plank 1:30 Hollow Hold 1min Plank 1min Hollow Hold 30sec Plank 30sec Hollow Hold Metcon: 4:20 AMRAP of Bike Cals :40sec Rest... Read More

Auxiliary: 2min AMRAP of: 10m Shuttle Touches Metcon: 300m Sled Drag…90/45 50 HSPU’s…floor 50cal Row 50 Wall Balls…20/14…10/9 300m Run (outside) For Time (15min Time... Read More

Strength: 5min EMOM of: 2 Deadlifts Metcon: 3 Rounds of: 6min AMRAP of: 15/12cal Bike 12 Snatches…135/95 9 Burpee Over Bar 6min Rest For Total... Read More

Strength: 5min EMOM of: 2 Front Squats Metcon: 2 Rounds of: 42cal Row 30 Front Squats…115/75 30 Chest to Bar Pull Ups 2min Rest For... Read More

3 Rounds of: 3:20min AMRAP of Bike Cals :40sec Rest 3:20min AMRAP of Treadmill Cals :40sec Rest 3:20min AMRAP of: 10cal Row 10 Burpee Over... Read More

10:00am- Show up and we’ll get you and a partner into a heat! Today is a special day! We will be honoring a relative of... Read More

Strength: 5min EMOM of: 2 Power Cleans Metcon: 50cal Bike 40 Power Cleans…165/115 200 Double Unders For Time (13min Time Cap) Tomorrow Saturday 2.17.18 Starting... Read More

Strength: 6min EMOM of: 2 Shoulder Press @ 85% Metcon: 3 Rounds of: 21cal Treadmill 34 Butterfly Sit Ups 21 Shoulder to OH…115/75 2min Rest... Read More

Strength: 6min EMOM of: 2 Deadlifts Metcon: 5 Rounds of: 3min AMRAP of: 20/15cal Row 15 OHS…95/65 15 Hang Snatches…95/65 10 Shoot Throughs 3min Rest... Read More

Strength: 10min EMOM of: Even min- 6 Strict Chins Odd min- 6 Strict Dips Metcon: 2 Rounds of: 25/20cal Bike 10 Burpee Box Jump Over…24/20″... Read More