Daily WOD

CORE VALUES: 1min…45sec…30sec of: Hollow Hold Rt side plank hold Lf side plank hold Plank hold METCON: 4 Rounds of: :40sec AMRAP of Bike 1:20min... Read More

STRENGTH: 7…5…3 of: Shoulder Press Deadlift METCON: Every 3min for 21min: 15 High Wall Balls…20/14…12/11 10 Snatch…115/75 5 Burpee Over Bar For Slowest Round

5 Rounds of: 9 S DB Shoulder to OH…80/55 7 Deadlifts…315/225 5 Ring Muscle Ups 1min Rest For Time

OLYMPIC: 3 Position Clean (floor, below knee, above knee)- 4×3 @ 60%, 65%, 70% Clean Pull- 3 @ 90%, 2 @ 90%, 3 @ 95%,... Read More

OLYMPIC: 5×2 High Hang Squat Clean 7×1 Split Jerk METCON: 3 Rounds of: 9min AMRAP of: 27 Double Unders 21 S DB Hang Squat Cleans…50/35... Read More

STRENGTH: 12…9…6 of: Chin Up SDLHP Strict Toes to Bar METCON: Every 2min for 20min: 3 Bar Muscle Up (6 Pull Ups) 6 Snatch…135/95 9/6cal... Read More

Every 10min for 30min: 21…15…9 of: Wall Balls KB Swings Burpee For Slowest Round

CORE VALUES: 9min AMRAP of: 30 Grasshoppers 30 DB Sit Ups 30 Rt Side Hip Raise 30 Lf Side Hip Raise METCON: 3 Rounds of:... Read More

5 Wall Walks 50 Double Unders 15 Snatches…95/65 5 Wall Walks 50 Double Unders 12 Snatches…135/95 (if completed in 6mins add 3min) 20 Strict HSPU... Read More

10-1 of: Back Squat…225/155 (2 Rope Climbs before each set) For Time (sub- 8 Chin Ups for rope climb)

OLYMPIC: 3 Position Snatch (floor, below knee, above knee)- 4×3 @ 60%, 65%, 70% Snatch Pull- 3 @ 90%, 2 @ 90%, 3 @ 95%,... Read More

OLYMPIC: 6min EMOM of: 1 Power Snatch 1 Squat Snatch METCON: 27…21…15…9 of: OHS…95/65 Chest to Bar Pull Ups For Time (14min Time Cap)

STRENGTH: 12…9…6 of: Shoulder press Dips METCON: 8 Rounds of: 16/13cal Bike 8 Clean n Jerks…155/105 8 Burpee Box Jump…24/20” For Time (22min Time Cap)

Every 7min for 35min: 400m Treadmill Run 20 HSPU…floor 30m Sled Push…180/135 For Slowest Round

STRENGTH: 12…9…6 of: Weighted Pull Ups Bent Over Row METCON: 10min EMOM of: :12sec Bike Then: 10min EMOM of: :20sec Row For Total Calories

4 Rounds of: (2) 40’ Sled Rope Drag…225/180 6 Wall Walks 12 Double KB Front Squat…70/53’s For Time

OLYMPIC: 5×2 High Hang Squat Snatch (2sec pause at bottom of squat 5×2 Muscle Snatch ENDURANCE: 20 Rounds of: 12/9cal Bike 12/9cal Ski 12 S... Read More

***NO 6am CLASS 9.13.23*** OLYMPIC: 5min EMOM of: 2 Hang Squat Clean 1 Split Jerk (If you are comfortable with the technique and mobility work... Read More

STRENGTH: 5×3 Strict C2B Pull Up METCON: Every 4min for 20min: 9 Toes to Bar 7 Pull Ups 5 Chest to Bar Pull Ups 3... Read More

10 Rounds of: 15/12cal Ski 12 S DB Box Step Ups…20/24” 12 S DB Devils Press 12 S DB Hang Squat Cleans For Time (33min... Read More

JACKED: 18…16…14 of: Bench Press DB Shoulder Press Dips METCON: 3 Rounds of: 1:20min AMRAP of Bike Calories :40sec Rest 1:20min AMRAP of Row Calories... Read More

14min AMRAP of: 60 Calorie Row 50 Toes to Bar 40 Wall Balls…20/14…10/9 30 Power Cleans…135/95 20 Ring Muscle Ups For Total Reps *This workout... Read More

3 Rounds of: 21 Deadlifts…245/175 21 Deficit HSPU…(2)45’s For Time

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