Daily WOD

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

With a partner, complete the following:120/85cal Assault Bike100 SDLHP's…115/75100 Toes to Bar(EMOM of 4 Synchro Burpee Over Bar)For Time

6 Rounds of:60m Prowler Push…180/11010 Snatches…155/1052min RestFor Time(25min Time Cap)

Strength:10,8,6,4,2 of:Negative Toes to Bar or Knees to ChestDips-Rest 1:30 between sets Metcon:2 Rounds of:5min AMRAP of:40cal Row40 OHS…95/6530 Pull Ups5min RestFor Total Reps

Strength:10,8,6,4,2 of:Back SquatDeadlift– Rest approximately 1:30min and increase weight each set. Metcon:21…15…9 of:Assault BikeAirrunnerS. Arm Hang KB Snatch…70/53For Time(12min Time Cap)

Strength:10,8,6,4,2 of:Bench PressStrict Pull Up-Rest approximately 1:30min between sets and increase weight each set Metcon:5 Rounds of:9 Power Cleans…135/957 Front Squats…135/955 S2OH…135/9540 Double UndersFor Time(13min... Read More

Benchmark: 2min AMRAP of Rope Climbs Metcon: 3 Rounds of: 30cal Airrunner 4 Rope Climbs 20 HSPU’s…floor 2min Rest For Time (20min Time Cap)

7 Rounds of: 5min AMRAP of: 15cal Bike 15cal Airrunner 15cal Row 15 Plate Burpees…45/25 2min Rest For Total Reps

With a partner, complete the following: 15min AMRAP of: 20 Clean n Jerks…135/95 (one partner works while the other holds a pike position on a... Read More

Strength: 10mins to establish 1RM Pull Up Metcon: 2 Rounds of: 7min AMRAP of: 40/30cal Row 40 Double Unders 10 Shoot Throughs 7min Rest For... Read More

Auxiliary: 2min AMRAP of: 30m Low Bar 30m High Bar Metcon: 6 Rounds of: 6 SDLHP’s…155/105 9 Burpee Box Jump Overs…24/20″ 12 Toes to Bar... Read More

Strength: 10mins for 1RM max Clean Metcon: 5 Rounds of: 30 Wall Balls…20/14…10/9 3 Rope Climbs 15/12cal Bike For Time (19min Time Cap)

Strength: 10mins to establish 1RM Bench Press Metcon: 4 Rounds of: 4min AMRAP of: Cash in- 20cal Airrunner Sprint 15 Single Arm KB Snatch…70/53 20... Read More

Strength: 10mins to establish 1RM Snatch Metcon: 27…21…15…9 of: Hang Squat Cleans…95/65 HSPU’s…floor Pull Ups For Time (15min Time Cap)

**No Olympic Class** **Endurance class at 10:00am** 4 Rounds of: 10min AMRAP of: 20cal Airrunner 20/15cal Row 20/15cal Bike 15 Burpee onto Plate 3min Rest... Read More

With a partner, complete the following: 3min AMRAP of: Burpee Tire Flips 1min Rest 3min AMRAP of: 25m Sled Push…270/180 1min Rest 3min AMRAP of:... Read More

Strength: 75% x 5 Pull Ups 85% x 3 Pull Ups 95% x AMRAP of Pull Ups 50% x 10 Pull Ups Metcon: 1mile Airrunner... Read More

Auxiliary: 3min Hollow Rock n Rolls Metcon: 40/30cal Row 40/30cal Bike 20 Burpee Box Jump Overs…20/18″ 6 Rope Climbs 25m Sled Push…360/270 400m Run For... Read More

Strength: 75% x 5 Clean 85% x 3 Clean 95% x AMRAP of Clean 50% x 10 Clean Metcon: 3 Rounds of: 21 HSPU’s…25’s 21... Read More

Strength: 75% x 5 Bench Press 85% x 3 Bench Press 95% x AMRAP Bench Press 50% x 10 Bench Press Metcon: 12min AMRAP of:... Read More

Strength: 75% x 5 Snatch 85% x 3 Snatch 95% AMRAP (no more than 10) Snatch 50% x 10 Snatch Metcon: 8 Rounds of: 14/10cal... Read More

*No OLYMPIC class today* 6 Rounds of: 30/20cal Bike 15/12 Shoot Throughs 20 KB Swings…70/53 400m Run For Time

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