Daily WOD

Strength: Every 2min for 8min: 4 Back Squats @ 80% Metcon: 3 Rounds of: 5min AMRAP of: 15 SDLHP’s…115/75 30 Wall Balls…20/14…10/9 60 Double Unders... Read More

2 Rounds of: 5:30min AMRAP of: 20m Sled Push…90/45 10 Burpee Bar Touch :30sec Rest 5:30min AMRAP of: Treadmill Calories :30sec Rest 5:30min AMRAP of:... Read More

With a partner, complete the following: 100 Clean n Jerks…135/95 (3 Synchro Burpee Over Bar) For Time

Strength: Every 2min for 8min: 7 Negative Toes to Bar 7 Chin Ups Metcon: 2 Rounds of: 34 Toes to Bar 55 Wall Balls…20/14…10/9 89... Read More

Strength: 10mins to find a 1RM Snatch Metcon: 17min AMRAP of: 40 Burpee Bar Touch 30 Snatches…75/45 30 Burpee Bar Touch 30 Snatches…135/95 20 Burpee... Read More

Strength: Back Squat 8×60% 6×70% 4×80% 2×90% *2min Rest after each set *Percentages are based off of training max. Training max is 90% of 1RM... Read More

Strength: 6min EMOM of: 2 Power Cleans Metcon: 8min AMRAP of: 21cal Bike 13 Power Cleans…185/115 8min Rest 8min AMRAP of: 21cal Bike 13 HSPU’s…(2)45’s... Read More

Strength: 6min EMOM of: 2 Thrusters Metcon: 5 Rounds of: 12 Thrusters…115/75 5 Burpee Over Bar 12 Chest to Bar Pull Ups 5 Burpee Over... Read More

3 Rounds of: 3:20min AMRAP of: 5 Shoot Throughs 15 Snatches…75/55 :40sec Rest 3:20min AMRAP of: Treadmill Calories :40sec Rest 3:20min AMRAP of: Bike Calories... Read More

With a partner, complete the following: 7min AMRAP up ladder of: 3 Clean n Jerk…135/95 (each) (30 Double Unders each after each set) 3min Rest... Read More

Strength: 1min Max Floor tiles passed Sled Push…360/270 (8/6 45lb plates) (each floor tile is 2m long) Metcon: 3 Rounds of: 5min AMRAP of: 25m... Read More

Strength: Every 2min for 8mins of: Deadlift 8×70% 6×80% 4×90% Metcon: 89cal Run 55 Deadlifts…225/155 34 HSPU’s…45’s For Time (16min Time Cap)

Strength: 6min EMOM of: 4 Shoulder Press Metcon: 5 Rounds of: 1min AMRAP of Bike Cals 1min AMRAP of Burpee onto Plate 1min AMRAP of... Read More

Strength: 5min EMOM of: 3 Power Cleans Metcon: 14min AMRAP of: 60cal Row 50 Toes to Bar 40 Wall Balls…20/14…10/9 30 Power Cleans…135/95 20 Ring... Read More

Strength: 8min EMOM of: Min1- 2 Back Squats (2sec pause at bottom) Min2- 2 Strict Pull Ups (2sec pause at top) Metcon: 3 Rounds of:... Read More

12min AMRAP of: Bike Cals 12min AMRAP of: Runner Cals 12min AMRAP of: 5 HSPU’s…45’s 10 KB Swings…70/53 15 Wall Balls…20/14…10/9 For Total Reps

*NO CLASSES TODAY* MERRY COMBINE EVERYONE!! Below is the heat list for the day’s Events. Your team is under the name of who registered your... Read More

*NO CLASS SATURDAY FOR THE COMBINE* Strength: 5min EMOM of: 2 Bench Press Metcon: 2 Rounds of: 42 Bench Press…135/95 21 Knees to Elbows 21... Read More

Here are the events for this year’s Triples Combine! 1. “ODB VOL. 3” Partner 1: 21…15…9 of: Burpee onto Plate (50m Sled Push before each... Read More

Strength: Every 2mins for 6mins: 3 TnG Snatches Metcon: 34…21…13 of: Burpee Bar Touch Snatch…115/75 For Time (14min Time Cap)

Auxiliary: Every 30sec for 4min find your max calhr in 5 pulls on the rower Metcon: 4 Rounds of: 3min AMRAP of: 20cal Row 40m... Read More

Strength: 8min EMOM of: 2 Shoulder Press 2 Strict Chest to Bar Pull Ups Metcon: 3 Rounds of: 6min AMRAP of: 21 Chest to Bar... Read More

Strength: Every 2min for 6min: 3 Back Squats 85%, 90%, 95% Metcon: 5min AMRAP of: 15 Burpee Box Jump Overs…24/20″ 15 SDHP’s…135/95 30 Wall Balls…20/14…10/9... Read More

3 Rounds of: 4min AMRAP of: Airrunner Cals 4min AMRAP of: Bike Cals 4min AMRAP of: 20 Clean n Jerk…95/65 15 Burpee Bar Touches 4min... Read More

With a partner, complete the following: 10min AMRAP of: Cash in- 50 Synchro Burpee Over Bar Remaining 10min Thrusters…95/65 Calorie Row 4min Rest 6min AMRAP... Read More

Auxiliary: 2min AMRAP of: Double Unders Metcon: 20min AMRAP of: 20/15cal Bike 20 Sit Ups 20 S. Arm KB Snatches…53/35 20 Burpee onto Plate (E2MOM... Read More

Strength: Every 2mins for 8mins: 2 Power Cleans 4 Strict Deficit HSPU Metcon: 21…15…9 of: Power Clean…165/115 HSPU…45’s (2 Rope Climbs after each set) For... Read More

Strength: 6min EMOM of: 3 Deadlifts 3 Strict Knees to Elbows Metcon: 2 Rounds of: 8min AMRAP of: 65 Wall Balls…20/14 40m Sled Push…225/180 (every... Read More

Strength: Every 30sec for 5min: 1 Hang Snatch, 1 Power Snatch, 1 OHS Metcon: 15min AMRAP of: 34cal Bike 34 Burpee Over Bar 34 S2OH…115/75... Read More

Strength: Every 2mins for 10mins: 4 Back Squats @ 77% Metcon: 3 Rounds of: 6min AMRAP of: 25cal Run 10 Bar Muscle Ups (scale- 20... Read More

4 Rounds of: 3min AMRAP 30m Farmers Carry…97/70 (Farmers carry can be metal plates, KB’s or Dumbells) 3min AMRAP Bike Calories 3min AMRAP Row Calories... Read More

With a team of 3, complete the following: 150cal Row (One partner works, one partner holds 135/95 overhead and one partner rests) 100 Clean n... Read More

Auxiliary: 3min AMRAP of: Hollow Rock n Rolls Metcon: 4 Rounds of: 3min AMRAP of: 15/12cal Bike 10m Burpee Broad Jump 15 Chest to Bar... Read More

Strength: Every 2mins for 10mins: 7 Strict Dips 7 Strict Pull Ups Metcon: 2 Rounds of: 50 High Wall Balls…20/14…12/11 30 Dips 60m Sled Push…180/135... Read More

Strength: Every 30sec for 4mins: 2 Snatches Metcon: 5 Rounds of: 15 Snatches…75/55 15 Burpee Box Jump Overs…24/20″ For Time (14min Time Cap) REGISTER YOUR... Read More

Strength: 8min EMOM of: 3 Deadlifts @ 65% Metcon: 89 Double Unders 55 C2B Pull Ups 34 Cal Row 21 HSPU…(2)45’s 13 Cal Run 8... Read More