Daily WOD

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

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