Daily WOD

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)

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