Daily WOD

With a partner, complete the following: 3 Rounds of: 20 Syncro Toes to Bar (sub- knees to chest) 25m Partner Sled Push…360/270 4 Rope Climbs... Read More

Strength: 80% x 3 Clean 85% x 3 Clean 90% x 3 Clean 50% x 10 Clean Metcon: 40/30cal Bike 20 Burpee Box Jump Overs…20/18″... Read More

Strength: 80% x 3 Pull Up 85% x 3 Pull Up 90% x 3 Pull Up 50% x 10 Pull Up Metcon: 50/21…40/15…30/9 of: Wall... Read More

Strength: 80% x 3 Bench Press 85% x 3 Bench Press 90% x 3 Bench Press 50% x 3 Bench Press Metcon: 5 Rounds of:... Read More

*9am and 10am Class ONLY* With a partner, complete the following: 20min AMRAP up ladder of: 3 Bear Complex…95/65 3 Burpee Over Bar 3 Pull... Read More

*Tuesday July 4th, 9am and 10am Class Only* Strength: 80% x 3 Snatch 85% x 3 Snatch 90% x 3 Snatch 50% x 10 Snatch... Read More

*Endurance class only today 10:30am* 6 Rounds of: 44/33cal Bike 150m Sled Push…90/50 400m Run 1min Rest For Time

*HOLIDAY HOURS- Tuesday July 4th (9am and 10am Only). All other days, normal hours. No Olympic lifting class Sunday. With a partner, complete the following:... Read More

Strength: 75%x 5 Clean 80%x 5 Clean 85%x 5 Clean 50%x 10 Clean * These should be all singles. This first week is light so... Read More

Strength: 75%x 5 Bench Press 80%x 5 Bench Press 85%x 5 Bench Press 50%x 5 Bench Press Metcon: 21/3…15/4…9/5 of: Deadlift…315/225 (3…4…5 Rounds of “Cindy”... Read More

21min AMRAP of: 3 Rounds of: 20/15cal Bike 10 Burpee Box Jump Over…20/18″ Then: 3 Rounds of: 10 SDLHP’s…135/95 20 Butterfly Sit Ups Then: 3... Read More

Strength: 5x 75% Pull Up 5x 80% Pull Up 5x 85% Pull Up 10x 50% Pull Up Metcon: 5 Rounds of: 22 High Wall Balls…20/14…12/11... Read More

Strength: 5x 75% Snatch 5x 80% Snatch 5x 85% Snatch 10x 50% Snatch *perfect singles Metcon: 21…15…9 of: Hang Snatch…135/95 Shoot Throughs Cal Row (women... Read More

ENDURANCE: 4 Rounds of: 50/40cal Row 50/40cal Bike 50 Double Unders 400m Run 2min Rest For Time OLYMPIC- Snatch

With a partner, complete the following: 16min AMRAP of: 12Wall Balls…20/14…10/9 9 KB SDLHP’s…70/53 6 Burpee Box Jump Over…20/18″ For Total Reps (Partner holds barbell... Read More

Strength: 15mins to work up to a 1RM Clean Metcon: 2 Rounds of: 8min AMRAP of: 30m Low Bar Prowler…50/0 30m High Bar Prowler…50/0 20... Read More

Strength: 15min to work up to a 1RM chin Over Bar Strict Pull Up. Use a band if needed and start from a dead Hang.... Read More

22min AMRAP of: 34 Butterfly Sit Ups 17 Burpee onto Plate 34 KB Swings…70/53 34 Grasshoppers (0:00 and every EVEN min, (2) 30m Shuttle touches)... Read More

Strength: Take 15min to work up to a 1RM Bench Press Metcon: 3 Rounds of: 5min AMRAP of: 15 Power Cleans…155/105 25/20cal Row 15 Bench... Read More

Strength: We are going to begin another 8 week cycle building up a 1RM of Snatch, Power Clean, bench Press and Pull Ups. This week... Read More

ENDURANCE: 3 Rounds of: 1000m Bike 1000m Row 33 Butterfly Sit Ups 33 Russian Twists…20/14 800m Run 2mins Rest For Time OLYMPIC- Snatch

With a partner, complete the following: 21min AMRAP of: 25m Low Bar Prowler Push…90/50 25m High Bar Prowle Push…90/50 10 Burpee Box Jump Overs…20/18″ For... Read More

Strength: 10mins to establish a TnG Clean n Jerk Metcon: 21…15…9 of: Calorie Row Clean n Jerk…115/75 Toes to Bar (1min Rest between sets) For... Read More

60/45cal Bike 22 S. Arm Hang KB Snatches…70/53 48 High Wall Balls…20/14…12/11 6 Rope Climbs 48 High Wall Balls…20/14…12/11 22 S. Arm Hang KB Snatches…70/53... Read More

2 Rounds of: 44/34cal Row 10 30m Shuttle Touches 34 HSPU’s…(2)45’s 5min Rest For Time (16min Time Cap) Auxiliary: 1min…45sec…30sec of: Hollow Body hold Plank... Read More

Strength: Work up to 1set of 20 Heavy Back Squats and record your weight accomplished. Metcon: 5 Rounds of: 15 Chest to Bar Pull Ups... Read More

Strength: 6min EMOM of: 3 Bench Press 3 Strict Chin Ups Metcon: 3 Rounds of: 25 Bench Press…135/75 15 Power Cleans…165/115 20/15cal Assault Bike 2mins... Read More

*NO CLASSES TODAY* Come to Run The Day and register for the 5K to support Patrick and the Norton Family. Registration is at 7am at... Read More

With a partner, complete the following: Cash in- 150m Sled Push…270/180 3 Rounds of: 30 HSPU’s…45’s 30 Chest to Bar Push Ups For Time There... Read More

6 Rounds of: 17 Heavy Wall Balls…30/20…10/9 9 Snatches…135/95 1min Rest For Time (21min Time Cap)

Strength: 10mins to establish 1RM Back Squat Metcon: 5 Rounds of: 12 Burpee Box Jump Overs…24/20″ 7 Ring Muscle Ups (sub- 21 Ring Rows, 21... Read More

21min AMRAP of: 21cal Row 21 Med Ball Sit Ups 21 Grasshoppers 15 Toes to Bar (Every 3min 3 30m Shuttle Touches) For Total Reps

Strength: 10mins to establish 1RM Shoulder Press Metcon: 27/6…21/5…15/4 of: Clean n Jerk…115/75 Rope Climbs For Time (15min Time Cap)

Strength: This is the last week of Wendler for Deadlift, Back Squat and Shoulder Press. We will be testing our 1RM for each. 10mins to... Read More

ENDURANCE: 3 Rounds of: 800m Run 800m Row 100 Double Unders 3min Rest For Time OLYMPIC- Snatch

With a partner, complete the following: 12 Rounds of: 15 Back Squats…95/55 15 S2OH…95/55 7 Synchro Burpee Over Bars For Time *one partner completes a... Read More