Daily WOD

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

Strength: Every 2mins for 6mins 4 Back Squats 85%, 90%, 95% Metcon: 3 Rounds of: 5min AMRAP of: 21cal Run 21 Hang Cleans…155/105 15 Front... Read More

2 Rounds of: 7min AMRAP of Bike Cals 7min AMRAP of Airrunner Cals 7min AMRAP of Row Cals 7min Rest For Total Reps

With a team of 3, complete the following: 3 Rounds of: 55 Thrusters…95/65 (Partner 1 works, partner 2 hangs from Pull Up, partner 3 rests)... Read More

Strength: 6min EMOM of: 2 Bench Press Metcon: 2 Rounds of: 7min AMRAP of: 15/12cal Bike 12 Bench Press…155/105 30m Sled Push…135/90 7min Rest For... Read More

**WE ARE OPEN TODAY** Strength: 5min EMOM of: 2 TnG Clean n Jerk Metcon: 3 Rounds of: 4min AMRAP of: 8 Toes to Bar 8... Read More

Strength: 6min EMOM of: 2 Thrusters Metcon: 27…21…15…9 of: Heavy Wall Balls…30/20…10/9 Calorie Row For Time (12min Time Cap)

Strength: Every 30sec for 4min: 1 Hang Snatch+ 1 Squat Snatch Metcon: 2 Rounds of: 35cal Airrunner 25 Snatches…115/75 15 Bar Muscle Ups (Sub 25... Read More

**9am and 12pm Classes ONLY** With a partner complete the following: 2 Rounds of: 8min AMRAP of: 20 Chest to Bar Pull Ups 18 Bear... Read More

2 Rounds of: 30cal Bike 1min Rest 20cal Bike 1min Rest 30cal Run 1min Rest 20cal Run 1min Rest 30cal Row 1min Rest 20cal Row... Read More

With a partner, complete the following: 5 Rounds of: 6 Wall Walks 30m OH Walking Lunge…45/25 30 KB Swings…70/53 For Time – split reps anyway... Read More

Strength: Every 2min for 6min: 3 Hang Cleans -move up in weight each time Metcon: 3 Rounds of: 15 Hang Cleans…155/105 21 Heavy Wall Balls…30/20... Read More

Strength: Every 2min for 6min: 5 Bench Press 80%, 85%, 90% Metcon: 80/60cal Bike (no seat) 3min Rest 5 Rounds of: 20 Burpee onto Plate... Read More

Strength: Every 2min for 6min: 5 Deadlifts, 80%, 85%, 90% Metcon: 34 Snatches…135/95 55 Deadlifts…185/135 89cal Run For Time (15min Time Cap)

Strength: Every 2mins for 6mins: 5 Back Squats 80%, 85%, 90% Metcon: 3 Rounds of: 4min AMRAP of: 15/12cal Bike 21 Chest to Bar Pull... Read More

Merry Christmas Everyone!!! **We are closed today** Tuesday 12.26.17 we will have all regularly scheduled classes.