Daily WOD

OLYMPIC: 5×3 Front Squat (2sec pause at depth) 5×3 Clean High Pull 5×1 Clean n Jerk ENDURANCE: Every 2min for 36min: 1st 2min- 24/19cal Row... Read More

OLYMPIC: 5×5 OHS 5×5 Snatch High Pull 5×1 Squat Snatch ENDURANCE: Every 5min for 35min: 32/25cal Row 25/20cal Bike For Slowest Round

5 Rounds of: 20 Bench Press…135/85 60m Reverse Sled Drag…225/180 30 S DB Squats…70/50 For Time

JACKED: 18…16…14 of: Shoulder Press DB Bench Press Dips METCON: 30 Snatches…115/75 60 Pull Ups (30 Bar MU) 30 Snatches For Time (12min Time Cap)

CORE VALUES: 3 Rounds of: 50 Grasshoppers (Lf side, Rt side= 1) 30 DB Sit Ups 30 Goodmornings METCON: 8 Rounds of: :30sec AMRAP Bike... Read More

10min AMRAP of: 10cal Run 10cal Ski 10m Sled Push…180/135 10 Toes to Bar 2min Rest 9min AMRAP of: 19 Wall Balls 19 HSPU 19... Read More

JACKED: 18…16…14 of: Strict Pull Ups Bent Over Row DB Curls METCON: 2 Rounds of: 7min AMRAP of: 50/40cal Row 30 Deadlifts…185/125 20 Burpee Over... Read More

MILE MASTERY: 1mile Final Test METCON: 27…21…15…9 of: Hang Cleans…95/65 S2OH…95/65 Back Squat…95/65 For Time (15min Time Cap)

Every 3min for 36min: 1st 3min: 6 Burpee Over Rower 20/15cal Row 2nd 3min: 6 Chin Ups 20/15cal Bike For Slowest Round

10 Rounds of: 8 Back Squats…225/155 (Heavy) 12/9cal Ski 30m Reverse Sled Drag…270/225 For Time CONGRATS COACH CAT AND COACH EDDIE!!

METCON: 4 Rounds of: 3min AMRAP of: 4 DB Burpees…50/35’s 6 DB S2OH…50/35’s 8 DB Hang Cleans…50/35’s (8) 10m Shuttle Touch 3min Rest For Total... Read More

JACKED: 18…16…14 of: DB Bench Press Barbell Shoulder Press Dips DB Skull Crushers METCON: 5min AMRAP Treadmill Calories 2min Rest 5min AMRAP Ski Calories 2min... Read More

9 Rounds of: 7 Pull Ups (or 3 Bar Muscle Ups) 30m Sled Push…135/90 2min Rest 8 Rounds of: 3 Wall Walks 12 Box Jump... Read More

METCON: Every 6min for 18min: 40 Wall Balls…20/14…10 40/32cal Ski For Slowest Round METCON: Tabata Run Cals

METCON: 2 Rounds of: 21…15…9 of: Bike Calories (17…12…7 women) SDLHP…115/75 1min Rest then: 21…15…9 of: Calorie Row (17…12…7 women) HSPU…floor 1min Rest For Time... Read More

3 Rounds of: 50/40cal Ski 4 Rounds of “Cindy” 50/40cal Bike 21 Burpee Bar Touch FOR TIME

7 Rounds of: 2min AMRAP of: Cash in- 11 Bench Press…175/105 Remainder of 2min- Calorie Row 1min Rest For Total Calories

METCON: 60 Clean n Jerks…135/95 For Time (8min Time Cap) MILE MASTERY: 1mile Run

CORE VALUES: 2 Rounds of: 21…15…9 of: DB Sit Ups Med Ball Knees to Chest 1min Rest (11min Time Cap) METCON: Every 2min for 24min:... Read More

25 Rounds of: 9 KB Swings…70/53 6 Wall Balls…20/14…10 3 Burpee Box Jump (flip box once after each round so rounds alter from 24” to... Read More

METCON: 10 Rounds of: 21/17cal Ski (2) 10m Sled Push…270/225 1min Rest For Time (24min Time Cap) MILE MASTERY: 4 Rounds of: 1min Sprint 2min... Read More

METCON: 2 Rounds of: 5min AMRAP of: Bike Calories (3 Bar Muscle Up or 6 Pull Up EMOM) 2min Rest then: 5min AMRAP of: Snatches…115/75... Read More

6 Rounds of: 25/20cal Bike 25/20cal Row 25/20cal Ski 10 Pull Ups 20 Push Ups 30 Air Squats

3 Rounds of: 15 Back Squat…225/155 (from rack) 30/21cal Row 3min Rest then: 3 Rounds of: 15 Deadlifts…275/185 21 High Wall Balls…20/14…12/11 3min Rest then:... Read More

METCON: 3 Rounds of: 38/30cal Bike 29 HSPU…floor 20 Power Cleans…135/95 3min Rest For Time (24min Time Cap) MILE MASTERY: 2 Rounds of: 4min AMRAP... Read More

CORE VALUES: 2min AMRAP of DB Sit Ups then 1min…:45sec…:30sec of: Plank Hollow Hold then: 2min AMRAP of DB Sit Ups METCON: 4 Rounds of:... Read More

Every 10min for 30min: (6) 30m Sled Push…45/25 21 Toes to Bar 28 KB Swings 21 HSPU’s 30m S DB OH Walking Lunge For Slowest... Read More

METCON: Every 3min for 21min: 12 Burpee Bar Touch 12 Pull Ups 12/9cal Bike For Slowest Round MILE MASTERY: 12 Rounds of: :20sec Sprint :40sec... Read More

CORE VALUES: 27…21…15…9 of: DB Sit Ups…light Russian Twists (right/left=1rep) Grasshoppers (right/left=1rep) METCON: 40cal Run then: 5 Rounds of: 15 Hang Snatches…95/65 20 Back Squat…95/65... Read More

10 Rounds of: 40’ Rope Sled Drag…315/225 6 Bench Press…225/135 9 S DB Front Squats……70/50 12/9cal Bike For Time GOOD LUCK COACH TRACY, KARIS AND... Read More

METCON: 30/21cal Ski 30 Single DB Step Ups…50/35…20” 30 HSPU…floor 30 Pull Ups 30 HSPU…floor 30 Single DB Step Ups…50/35…20” 30/21cal Ski For Time (15min... Read More

MILE MASTERY: 1mile Run (check in) METCON: 10 Rounds of: :20sec Bike :40sec Rest :20sec Row 1:40min Rest For Total Calories

10 Rounds of: 15 Jumping Air Squats 10 KB Swings 5 Burpees 2min Rest then: 10 Rounds of: 15 DB Snatches 10 Sit Ups 5... Read More

METCON: 3 Rounds of: 20 Clean n Jerks…135/95 20 Burpee Over Bar For Time (12min Time Cap) MILE MASTERY: 2 Rounds of: 6min EMOM of:... Read More