Daily WOD

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.

4 Rounds of: 10min AMRAP of: 30/25cal Row 25cal Run 20/15cal Bike 200m Sled Push…45/90 (cones will be set at 20m length, one length=1rep) 15... Read More

1 Ring Muscle Up (sub: Bar MU or 3 Chin Ups) 2 OHS…95/65 pounds 3 Hang Squat Snatch…95/65 pounds 4 Hang Snatch…95/65 pounds 5 Muscle Snatch…95/65 pounds 6 Box... Read More

Strength: 5min EMOM of: 2 Squat Cleans Metcon: 21…15…9 of: Hang Squat Clean…135/95 (12 Lateral Burpees Over Bar after each set) 5min Rest 500m Row... Read More

Strength: 3×5 Shoulder Press Metcon: 34…21…13 of: Calorie Row HSPU’s…(2)45’s (3 Rope Climbs after each set) For Time (14min Time Cap)

4 Rounds of: 12 Power Cleans…165/125 15cal Airrunner 2min Rest For Time (15min Time Cap)

Strength: 3×5 Deadlift Metcon: 5 Rounds of: 3min AMRAP of: Cash in- 60m Sled Push…135/90 21 Burpee Bar Touch 18 KB Swings…70/53 15 Knees to... Read More

Strength: Back Squat 3×5 Metcon: 2 Rounds of: 8min AMRAP of: 21/15cal Bike 13 SDLHP’s…135/95 21 HDDWB’s…20/14…12/11 8min Rest For Total Reps

3 Rounds of: 50/35cal Bike 35cal Airrunner 50/35cal Row 25 Chest to Bar Pull Ups 2min Rest For Time

With a partner, complete the following: 100/70cal Bike (30m Bear Crawl after each partner works) 150 Wall Balls…20/14…10/9 (15 KB Swings…70/53 after partner works) 50... Read More

Strength: 6min EMOM of: 4 Strict Chest to Bar Pull Ups Metcon: 5 Rounds of: 3min AMRAP of: 3 Snatches…165/115 3 Bar Muscle Ups (3... Read More

Auxiliary: 1min Max Calories Assault Airrunner Metcon: 23min AMRAP of: 40 Butterfly Sit Ups 40/30cal Bike 40 KB SDLHP’s…70/53 40 Grasshoppers 40 Double Unders 1min... Read More

Strength: Every 2min for 6min: 4 Deadlifts Metcon: 3 Rounds of: 5min AMRAP of: 35/30cal Row 15 HSPU’s…45’s 60m Sled Push…180/135 (30m=1rep) 15 Toes to... Read More

Strength: Every 2min for 6min: 5 Bench Press Metcon: 3 Rounds of: 34 High Wall Balls…20/14…12/11 21 S. Arm KB Hang Snatch…70/53 13 Bench Press…185/125... Read More

Strength: Every 2min for 6min: 3 Back Squats @ 85% Metcon: 27…21…15….9 of: Clean n Jerk…115/75 Bike Cals (RED bike Cals are 21…15…9…6) 3min Rest... Read More

40min AMRAP of: 45/35cal Row 40/30cal Bike 25 Butterfly Sit Ups (Every 4min, 8 Burpee Bar Touch) For Total Reps

With a partner, complete the following: 5 Rounds of: 30 Squat Clean Thrusters…95/65 (one partner works at a time) 15 Synchro Burpee Over Bar 15... Read More

Strength: 5min EMOM of: 2 Heaving Snatch Balance Metcon: 6min AMRAP of: 21cal Run 15 Hang Snatch…155/105 6min Rest then: 6min AMRAP of: 21cal Run... Read More

Strength: For 6min Every 2min complete: 6 Strict Chest to Bar Pull Ups Metcon: 3 Rounds of: 4min AMRAP of: 15/12cal Bike 20 Burpee Bar... Read More

Strength: Deadlift 5@70% 4@75% 3@80% 2@85% 1@90% Metcon: 50cal Airrunner 40 Power Cleans…135/95 30 HSPU…45’s For Time (12min Time Cap)

Strength: Bench Press 5@70% 4@75% 3@80% 2@85/% 1@90% Metcon: 3 Rounds of: 60m Sled Push…135/90 21 Chest to Bar Pull Ups 3min Rest then: 3... Read More

Strength: 5min EMOM of: 2 Thrusters Metcon: 3 Rounds of: 21 Thrusters…95/65 15 Knees to Elbows 3min Rest then: 3 Rounds of: 15/12cal Bike 15... Read More