Daily WOD

6 Rounds of: 40/30cal Row 12 Shoot Throughs 12 Chest to Bar Pull Ups 300m Run 1min Rest For Time

With a partner, complete the following: 205/165 Calorie Bike (EMOM both Partners do 3 Clean n Jerks…155/105) For Time

Auxiliary: 3min Hollow Rock n Rolls Metcon: 5 Rounds of: 3min AMRAP of: Cash in- 60m Sled Push…135/90 Remainder: 6 Wall Walks 12 S. Arm... Read More

Strength: 6min EMOM of: 4 Shoulder Press 4 Negative Toes to Bar Metcon: 2 Rounds of: 7min AMRAP of: 30/25cal Row 15 High Wall Balls…20/14…12/11... Read More

Strength: 5min EMOM of: 2 Deadlifts Metcon: 5 Rounds of: 15 Cal Airrunner 12 Snatches…115/75 9 Knees to Elbows 6 Shoulder to OH…115/75 1min Rest... Read More

Strength: 8min EMOM of: Even min- 3 Strict C2B Pull Ups Odd min- 3 Bench Press Metcon: 2 Rounds of: 8min AMRAP of: 30 Chest... Read More

Strength: 5min EMOM of: 2 Back Squat Metcon: 21…13…8 of: Strict HSPU…45’s Power Clean…165/115 3min Rest then: 34 Back Squats…165/115 34 Burpee Over Bar For... Read More

6 Rounds of: 40/30cal Row 30cal Airrunner 4 Rope Climbs 1min Rest For Time

With a partner, complete the following: 90…70…50 of: High Wall Balls…20/14…12/11 Bike Calories (EMOM of 2 Burpees each) For Time (20min Time Cap)

Strength: 6min EMOM of: 2 TnG Clean n Jerks Metcon: 27…21…15…9 of: Calorie Row Clean n Jerks…95/65 For Time (15min Time Cap)

**NORMAL CLASS SCHEDULE TODAY** **THURSDAY 10:00am CLASS ONLY** Strength: 5min EMOM of: 5 Bench Press @ 70% 1rm Metcon: 3 Rounds of: 6min AMRAP of:... Read More

Strength: 5min EMOM of: 3 Deadlifts @ 70% Metcon: 55cal Row 34 HSPU…(2)45’s 21 Snatch…165/115 For Time (12min Time Cap)

**Thursday Thanksgiving 1 class ONLY 10:00am** Strength: Front Squat 5min EMOM of: 3 @ 70% 1RM Metcon: 75 Thrusters…95/65 (Every 2mins 6 Knees to Elbows... Read More

8 Rounds of: 5min AMRAP of: 30/20cal Bike 15cal Run 20 Sit Ups Remainder of 5min: Snatches…75/55 1min Rest For Total Reps Don’t forget to... Read More

With a partner, complete the following: 42…30…18 of: Bench Press…55% of 1rm Deadlift…55% of 1rm High Burpee Box Jump…28/24″ (21…15…9) For Time

Auxiliary: 1min…45sec…30sec of: Plank Hold Hollow Body Hold Metcon: 2 Rounds of: 8min AMRAP of: 21/15cal Bike 13 S. Arm KB Hang Snatch…70/53 3 Rope... Read More

Strength: 3 Rounds of: 1min AMRAP of Strict Chin Ups 1min Rest 1min AMRAP of Strict Dips 1min Rest Metcon: 50…40…30…20…10 of: Double Unders Sit... Read More

Strength: 5min EMOM of: 5 Bench Press Metcon: 20min AMRAP of: 65/50cal Row 45 Burpee onto Plate 35 SDLHP…115/75 25 S2OH…115/75 For Total Reps

Strength: 5min EMOM of: 5 Back Squats Metcon: 5 Rounds of: 18 Heavy Wall Balls…30/20…10/9 13 Chest to Bar Pull Ups For Time (12min Time... Read More

Strength: Deadlift: 5min EMOM of: 5 Reps Metcon: 3 Rounds of: 5min AMRAP of: 3 Burpee Over Bar 9 HSPU…45’s 12 Power Cleans…135/95 15/12cal Bike... Read More

36min AMRAP of: 50/40cal Row 50/40cal Assault Bike 100 Double Unders (Every 3mins, 1 “Cindy” Round) For Total Reps

With a partner, complete the following: 4 Rounds of: 60 Wall Balls…20/14…10/9 20 Partner Deadlifts…315/225 10 Syncro Burpee Over Bar For Time

Strength: 5min EMOM of: 2 Hang Squat Snatch Metcon: 5 Rounds of: 3min AMARAP of: Cash in- 20/15cal Airrunner (max 2min) 10 Hang Snatch…115/75 10... Read More

Strength: Bench Press 5@75% 3@85% AMRAP @ 95% Metcon: 4 Rounds of: 18/12cal Bike 12 Shoot Throughs 9 Toes to Bar 3 Bar Muscle Up... Read More

Strength: Deadlift 5@75% 3@85% AMRAP of 95% Metcon: 55/44cal Row 55 Wall Balls…20/14…10/9 55 Power Cleans…135/95 2min Rest 55 HSPU’s…floor 55 Deadlifts…135/95 55/44cal Row For... Read More

Strength: Back Squat 5@75% 3@85% AMRAP of 95% Metcon: 34…21…13 of: Back Squat…115/75 Chest to Bar Pull Ups 3min Rest 40 Burpee Over Bar For... Read More

4 Rounds of: 7min AMRAP of: 34cal Row 34cal Bike 34 Hang Clean n Jerks…75/45 (EMOM of 2 Burpee Over Bar) 3min Rest For Total... Read More

With a partner, complete the following: 7min AMRAP of: 34 Bear Complex…95/65 21 G.I️. Janes 4min Rest then: 7min AMRAP of: 55 Pull Ups 34cal... Read More

Strength: Bench Press: 3@70% 3@80% AMRAP @90% Metcon: 21…15…9 of: Bench Press…115/75 Snatch…115/75 Cash out- 400m Run 3min Rest 9…7…5 of: Bench Press…175/120 Snatch…175/120 Cash... Read More

Metcon: 3 Rounds of: 5min AMRAP of: 30/25cal Row 2 Rope Climbs 5min Rest For Total Reps

Strength: 6min EMOM of: 6 Strict Chin Ups Metcon: 8 Rounds of: 15 Higher Wall Balls…20/14…11/10 12 S. Arm Hang KB Snatch…70/53 9 Toes to... Read More

Strength: Front Squat 3×70% 3×80% AMRAP x90% Metcon: 27…21…15…9 of: Calorie Row Thrusters…95/65 Chest to Bar Pull Ups (1min Rest after each set) For Time... Read More

3 Rounds of: 12min AMRAP of: 34cal Airrunner 34cal Bike 21 G.I. Janes 4min Rest For Total Reps

With a partner, complete the following: 2 Rounds of: 7min AMRAP of: 70 Wall Balls…20/14…10/9 (Partner holds a HS) 60 S. Arm KB Hang Snatch…53/35... Read More

Auxiliary: 6min AMRAP of: Hollow Rock n Rolls (Every 2min 1min Plank Hold) Metcon: 7 Rounds of: 12cal Airrunner 8 OHS…95/65 4 Bar Muscle Up... Read More

Strength: Shoulder Press 5@75% 5@80% 5@85% Metcon: 3 Rounds of: 45sec AMRAP Assault Bike Cals 15sec Rest 45sec AMRAP Row Cals 15sec Rest 45sec AMRAP... Read More