Daily WOD

Strength: 5,4,3,2,1 of: Back Squat (2sec pause at depth) Strict Chin Up (2min Rest between sets) Metcon: 3 Rounds of: 15 Bar Muscle Ups (sub-... Read More

20 Rounds of: 4 G.I. Janes 150m Run (outside) For Time

With a partner, complete the following: 100cal Bike (partner holds HS or Push Up) Then: 3 Rounds of: 20 Bench Press…135/75 20m OH Walking Lunge…45/25... Read More

Benchmark: Retest- 2min Max Rope Climbs Metcon: 4 Rounds of: 4min AMRAP of: Cash in: 30m Low Bar Prowler…50/0 30m High Bar Prowler…50/0 Then: 15... Read More

Strength: 12min EMOM of: Even min- 8 Bench Press Odd min- 8 Med Ball Knees to Chest Metcon: 27…21…15…9 of: Toes to Bar Heavy Wall... Read More

Auxiliary: 3min AMRAP of: Hollow Rock n Roll Metcon: 4 Rounds of: 25cal Airrunner 20 Butterfly Sit Ups 15 Dips (ring or Bar) 1min Rest... Read More

Strength: 6min EMOM of: 2 Hang Squat Cleans 1 Hang Clean Metcon: 2 Rounds of: 8min AMRAP of: 21 Hang Cleans…165/115 34 Burpee Over Box…20/18″... Read More

Strength: 3min EMOM of: 5 Thrusters 3min Rest 3min EMOM of: 5 Strict C2B Pull Ups Metcon: 21…15…9 of: Thruster…135/95 Chest to Bar Pull Ups... Read More

7 Rounds of: 21cal Row 13 KB Swings…70/53 5 Shoot Throughs 400m Run For Time

With a partner, complete the following: 20 Tire Flips Then: 55…34…21 of: Snatches…95/65 Burpee Box Jumps…24/20″ For Time

22min AMRAP of: 30cal Row 30 Med Ball Sit Ups…20/14 30 Russian Twists…20/14 30m Low Bar Prowler…0 30m High Bar Prowler…0 15 Toes to Bar... Read More

Strength: 3×5 Back Squat @ 70% 1RM 3×8 Bench Press Metcon: 70/50cal Bike 60 Chest to Bar Pull Ups 25 Burpee Bar Touches For Time... Read More

Strength: 5×2 TnG Snatch Metcon: 3 Rounds of: 55 Wall Balls…20/14…10/9 13 Snatches…155/105 3min Rest For Time (17min Time Cap)

Strength: 3×5 Deadlift @ 70% 1RM 3×8 Strict Pull Up Metcon: 4 Rounds of: 4min AMRAP of: 21/15cal Row 21 KB Swings…70/53 21 Butterfly Sit... Read More

**10:00AM CLASS ONLY TODAY** With a partner, complete the following: 18…15…12…9…6 of: Clean n Jerks…165/115 (5 Rounds of “Cindy” before each set) For Time *Barbell... Read More

**MONDAY LABOR DAY 10:00am CLASS ONLY** 5 Rounds of: 60cal Med Ball Airrunner…20/14 60/45cal Bike 21 Burpee onto Plate 2min Rest For Time

With a partner, complete the following: 8 Rounds of: 500m Row 13 Thrusters…115/75 For Time (Partners can alternate at any time)

**MONDAY LABOR DAY SCHEDULE 10:00am Class Only (Partner Workout)** 23min AMRAP of: 40 Butterfly Sit Ups 40/30cal Bike 40 KB SDLHP’s…70/53 40 Grasshoppers 40 Double... Read More

Strength: 8min EMOM of: Even min- 5 Dips Odd min- 5 Negative Toes to Bar (sub- Knees to Chest) Metcon: 5 Rounds of: 100m Airrunner... Read More

Strength: 5min EMOM of: 3 Deadlifts 3 Shoulder Press Metcon: 27…21…15…9 of: HSPU…45’s Heavy Wall Balls…30/20…10/9 Deadlift…185/125 For Time (15min Time Cap)

Strength: 10mins to establish 1RM Snatch Metcon: 5 Rounds of: 3min AMRAP of: 21/15cal Bike 13 Snatch…135/95 21 Burpee Bar Touch 3min Rest For Total... Read More

Strength: 8min EMOM of: Even mins- 3 Back Squats Odd mins- 3 Chin Ups Metcon: 2 Rounds of: 34/24cal Row 34 Back Squats…115/75 34 Chest... Read More

40min AMRAP of: 20/15cal Row 20/15cal Bike (Every 4min 300m Run) For Total Reps

With a partner, complete the following: 8/55…5/34…3/21 of: Rope Climbs Clean and Jerk…115/75 For Time (Barbell must be held in the OH position while partner... Read More

50 KB Swings…70/53 50 Bench Press…135/95 50cal Bike 100 Double Unders 50 Grasshoppers 50 High Wall Balls…20/14…12/11 For Time (17min Time Cap) Congratulations Pat and... Read More

Strength: 5min EMOM of: 3 Strict Pull Ups (weighted or banded) 3 Front Squats Metcon: 3 Rounds of: 21 Front Squats…95/65 21 Pull Ups 50m... Read More

Strength: 3 Rounds of: 6 Deadlifts 6 Bench Press *Slow controlled movement. Take about 2min Rest between Rounds and increase weight each round. Metcon: 5... Read More

Benchmark: 5RM Back Squat Metcon: 4 Rounds of: 15 Back Squats…135/95 50 Double Unders 15/12cal Bike 1min Rest For Time (15min Time Cap)

Strength: 3 Rounds of: 8 Strict C2B Pull Ups 8 Strict Deficit HSPU (sub- Push Ups) Metcon: 4 Rounds of: 12 Snatches…135/95 24 Strict HSPU’s…floor... Read More

ENDURANCE CLASS- 10:00am 4 Rounds of:20/15cal Bike30m High Bar Prowler…50/030m Low Bar Prowler…50/0800m Run2min RestFor Time

With a partner, complete the following:100/80cal Assault Bike100 Axle Bar Clean n Jerks…110/70(every time you switch, 5 synchro Bar facing Burpees)For Time

Strength:10-1 of:DeadliftStrict Chin up 20min AMRAP of:30 Butterfly Sit Ups30 KB Swings…70/5330 Grasshoppers30/20cal Bike30 Toes to Bar(EMOM of 3 30m Shuttle touches)For Total Reps

5 Rounds of:3min AMRAP of:Cash in- 25m Prowler Push…360/270remainder of time:Rope Climbs3min RestFor Total Rope Climbs

Benchmark:10mins to find your 8rm TnG Snatch Metcon:3 Rounds of:5min AMRAP of:34/27cal Row21 Snatch…115/7513 Bench Press…185/1155min RestFor Total Reps

Strength:6min EMOM of:3 Strict C2B Pull Ups3 Shoulder Press Metcon:30 Burpee Over Box…24/20"30 Chest to Bar Pull Ups60cal Airrunner30 Chest to Bar Pull Ps30 Burpee... Read More

Strength:3×2 TnG Power Clean Metcon:21…15…9 of:Power Clean…155/105High Wall Balls…20/14…12/115min RestThen:21…15…9 of:Power Clean…135/95Wall Balls…20/14…10/9For Time(18min Time Cap)