Daily WOD

**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)

4 Rounds of:7min AMRAP of:800m Run60m Bear CrawlRemainder of time AMRAP of:Calorie Row2min RestFor Total Calories Rowed

With a partner, complete the following:75 Thrusters…115/75 (one partner works while the other hangs from Pull Ups Bar)75 KB Swings…70/53 (one partner works while the... Read More

75/50…65/40…55/30 of:Double UndersButterfly Sit Ups(60m Sled Push or Sled Drag…180/140)For Time

Strength:10, 8, 6, 4, 2 of:Back SquatBent over Row Metcon:80/60cal Bike60 Back Squat…95/6540 Toes to Bar(EMOM 2 Lateral Burpee Over Bar)For Time(16min Time Cap)

Auxiliary:3min AMRAP of:Hollow Rock n Rolls Metcon:2 Rounds of:7min AMRAP of:20/15cal Row15 S2OH…135/9515 SDLHP's…135/9515 HSPU's…25's7min RestFor Total Reps

Strength:10,8,6,4,2 of:DipsStrict Pull Ups Metcon:34…21…13…8 of:Airrunner CalsChest to Bar Pull UpsHeavy Wall Balls…30/20…10/91min Rest between setsFor Time(20min Time Cap)

Benchmark:50cal Treadmill Sprint Metcon:5 Rounds of:3min AMRAP of:2 Rope Climbs15 Single Arm KB Hang Snatch…70/5310 Burpee Bar Touch3min RestFor Total Reps

3 Rounds of:50/40cal Bike800m Med Ball Run…20/14 (outside)For Time

With a partner, complete the following:8 Rounds of:15 Burpee Over Box…20/18"25 KB SDLHP's…70/5325m Sled Push…360/270For Time*Partner 1 does one round while partner 2 rests. 4... Read More

2 Rounds of:12min AMRAP of:20 Butterfly Sit Ups20 Grasshoppers40 Double Unders10 Wall Walks20/15cal Bike1min Plank Hold4min RestFor Total Reps

Strength:3×6 Negative Toes to Bar3×6 Shoulder Press Metcon:3 Rounds of:4min AMRAP of:10cal Airrunner12 S2OH…135/9515 Back Squats…135/9518 Toes to Bar4min RestFor Total Reps

Strength:3×5 Strict Ring Muscle Ups (sub- from the ground)8,6,4,2 of Bench Press Metcon:10-1 of:Power Cleans…165/115Burpee Over BarFor Time(12min Time Cap)

5 Rounds of:60m Reverse Sled Drag…180/11560m Farmers Carry…97/7060m Bear Crawl15 KB Swings…97/70For Time(25min Time Cap)Today marks the last day of a long time coach, athlete... Read More

Benchmark:2min Max Assault Bike Cals Metcon:2 Rounds of:7min AMRAP of:10 HDDWB's…20/14…12/1112 High Wall Balls…20/14…12/1115 Wall Balls…20/14…10/95 Rope Climbs12 Chest to Bar Pull Ups15 Pull Ups20/15cal... Read More

*ENDURANCE CLASS IS AT 10am*8 Rounds of:400m Run (outside)15/10cal Bike20 Butterfly Sit Ups1min RestFor Time