Daily WOD

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

Strength: 5min EMOM of: 3 Strict Chest to Bar Pull Ups Metcon: 4 Rounds of: 4min AMRAP of: Cash in- 150m Sled Drag…135/90 20 Chest... Read More

Strength: Deadlift 5@75% 5@80% 5@85% -2min Rest between sets Metcon: 27…21…15…9 of: Deadlift…185/125 HSPU’s…floor (2 Rope Climbs after each set) For Time (15min Time Cap)

Strength: Back Squat 5 @ 75% 5 @ 80% 5 @ 85% -Rest 2min between sets Metcon: 3 Round of: 5min AMRAP of: 25/20cal Bike... Read More

3 Rounds of: 8min AMRAP of: Cash in- 400m Run (outside) 30 KB Swings…70/53 30cal Row 30 Goblet Squats…70/53 30cal Bike 3min Rest For Total... Read More

Strength: 5min EMOM of: 3 Strict Chin Ups -Use weight or bands. Work up in loading, by the 5th minute you should be doing a... Read More

Strength: 5min EMOM of: 3 Hang Cleans Metcon: 3 Rounds of: 13 Hang Cleans…165/115 21 Toes to Bar 400m Run (outside) For Time (18min Time... Read More

Strength: 5min EMOM of: 3 Snatch Grip Deadlift 2min Rest 5min EMOM of: 2 TnG Snatch Metcon: 50/40cal Bike 40 Snatches…95/65 3min Rest 50 High... Read More

Strength: 5@70% 3@80% 1@90% Shoulder Press -Same as yesterday. Work up to your 70% then do 5 reps. Resting 2-3mins between moving up in weight.... Read More

Strength: Back Squat 5@70% 3@80% 1@90% -Take 10mins to warm up to your first set of 5. Your first set of 5 should be difficult... Read More

48min AMRAP of: 40cal Row 40cal Bike 40 Snatch…75/55 40 Burpee onto Plate (Every 4min 150m Run) For Total Reps Pat Bentley- before and after... Read More

With a partner, complete the following: 2 Rounds of: 7min AMRAP of: 70 Wall Balls…20/14…10/9 (One partner works while the other does a farmer Hold... Read More

Strength: 5,4,3,2,1 of: Deadlift Metcon: 55 Deadlifts…225/155 55 Burpee Over the Bar 55cal Row For Time (14min Time Cap)

Strength: 5,4,3,2,1 of: Shoulder Press Metcon: 40….30…20…10 of: HSPU’s…25’s S. Arm KB Hang Snatch…53/35 Calorie Run (2min Rest after each set) For Time (25min Time... Read More

Strength: 5,4,3,2,1 of: Strict Chest to Bar Pull Ups Metcon: 5 Rounds of: 15 Heavy Wall Balls…30/20…10/9 15 Chest to Bar Pull Ups (EMOM of... Read More

Strength: 5,4,3,2,1 of Bench Press Metcon: 3 Rounds of: 5min AMRAP of: 27/21cal Bike 21 SDLHP’s…135/95 15 Bench Press…165/105 9 Burpee Over Bar 5min Rest... Read More