Daily WOD

Strength: 75% x 5 Back Squat 85% x 3 Back Squat 95% x AMRAP Back Squat 50% x 10 Back Squat Metcon: 50m Prowler Push…360/270... Read More

24min AMRAP of: 24/16cal Bike 24 Sit Ups 24 KB Swings…70/53 24 Grasshoppers (Every 4min 1min Plank Hold) For Total Reps

Strength: 75% x 5 Shoulder Press 85% x 3 Shoulder Press 95% x AMRAP (10rep Cap) Shoulder Press 50% x 10 Shoulder Press Metcon: 21…15…9... Read More

Strength: 75% x 5 Deadlift 85% x 3 Deadlift 95% x AMRAP (10rep Cap) 50% x 10 Deadlift Metcon: 3 Rounds of: 4min AMRAP of:... Read More

***10:00am 2017 “MURPH” kicks off” 1mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1mile Run For Time

ENDURANCE: 100/32…80/25…60/18 of: Calorie Row Burpee Plate CnJ…45/25 For Time OLYMPIC- No Olympic Class today ***Memorial Day, “MURPH”. Be here at 10:00am, workout kicks off... Read More

With a partner, complete the following: 2 Rounds of: 75 Thrusters…95/55 (partner hangs from Bar) 75 KB Swings…70/53 (partner holds HS or Plank) For Time... Read More

Strength: 80% x 3 Back Squat 85% x 3 Back Squat 90% x 3 Back Squat 50% x 10 Back Squat Metcon: 5 Rounds of:... Read More

Strength: 80% x 3 Shoulder Press 85% x 3 Shoulder Press 90% x 3 Shoulder Press 50% x 3 Shoulder Press Metcon: 4 Rounds of:... Read More

3 Rounds of: 15 Snatch…155/105 25 Toes to Bar 400m Run 2min Rest For Time (21min Time Cap) Click HERE to register under Team Norton... Read More

Metcon: 21…15…9 of: Squat Cleans…135/95 Strict HSPU’s For Time (10min Time Cap) Auxiliary: “MURPH” Practice 800m Run 4 Rounds of: “CINDY” (8min Time Cap) This... Read More

Strength: 80% x 3 Deadlift 85% x 3 Deadlift 90% x 3 Deadlift 50% x 10 Deadlift Metcon: 2 Rounds of: 7min AMRAP of: 40/30cal... Read More

ENDURANCE: 200cal Row 40 30m Shuttle Touches (Every 2min 30m Low Bar Prowler Push…0) For Time OLYMPIC- Snatch

With a partner, complete the following: 3 Rounds of: 21 Snatches…135/95 21 Ring Dips For Time (Both partners share Reps)

Strength: 75% x 5 Back Squat 80% x 5 Back Squat 85% x 5 Back Squat 50% x 10 Back Squat Metcon: 21…18…15…12…9…6 of: Heavy... Read More

3 Rounds of: 7min AMRAP of: 22/18cal Bike 18 Toes to Bar 22/18cal Row 7min Rest For Total Reps

Strength: 75% x 5 Shoulder Press 80% x 5 Shoulder Press 85% x 5 Shoulder Press 50% x 10 Shoulder Press Metcon: 15…12…9…6…3 of: Power... Read More

5 Rounds of: 4min AMRAP of: 15 Strict HSPU’s…floor 15 Heavy Wall Balls…30/20…10/9 15/12cal Row 15 Burpee OVER plate 4min Rest For Total Reps

Strength: Wave 2 of Wedler’s 5,3,1 strength starts today. Use your new established 1RM for this weeks calculations if it is higher than your previous... Read More

ENDURANCE: 4 Rounds of: 1000m Row 70 Double Unders 30 Butterfly Sit Ups 400m Run For Time 2017 Memorial Day “MURPH” Monday, May 29th 10:00am... Read More

With a partner, complete the following: 100cal Bike (partner holds a HS or Plank) 100 Wall Balls…20/14…10/9 (partner holds Front Rack…185/125) For Time

Strength: 15mins to establish a 1RM Back Squat Metcon: 3 Rounds of: 6min AMRAP of: 30m Low Bar Prowler Push…0 30m High Bar Prowler Push…0... Read More

Metcon: 80/60cal Row 40/30cal Bike 20 Burpee Box Jump Overs 10 Cleans…185/125 For Time (15min Time Cap) Auxiliary: 3min AMRAP of Hollow Rock n Rolls

Strength: 15min to work up to a 1RM Shoulder Press Metcon: 8 Rounds of: 6 Shoulder To OH…155/105 8 Back Squats…155/105 10 Toes to Bar... Read More

21…15…9 of: KB Single Arm Hang Snatch…70/53 Burpee Bar Touch Cash out- 800m Run For Time (15min Time Cap) Register in support of Explodian Pat... Read More

Strength: 15min to work up to a 1RM Deadlift Metcon: 12min AMRAP of: 10cal Bike 30 Wall Balls…20/14…10/9 10m HS Walk (sub-20m Bear Crawl) For... Read More

ENDURANCE: 16 Rounds of: 20sec Cal Row 10sec Rest 20sec Butterfly Sit Ups 10sec Rest 20sec KB Swing…70/53 10sec Rest 20sec Burpee onto Plate 10sec... Read More

With a partner, complete the following: 21…15…9 of: Synchro Deadlifts…315/205 Synchro Bar Facing Burpees (400m Run after each set) For Time

Auxiliary: 3min AMRAP of: Hollow Rock n Roll Metcon: 21/6…18/5…15/4…12/3…9/2…6/1 of: Clean n Jerk…115/75 Rope Climbs For Time (15min Time Cap)

Strength: Back Squat deloading: 60% x 5 Back Squat 65% x 5 Back Squat 70% x 5 Back Squat Metcon: 100cal Row 30 OHS…165/115 10... Read More

5 Rounds of: 4min AMRAP of: Cash in: 25m Prowler Push…360/270 Then: 15 Toes to Bar 9 Burpee onto Plate 15 Chest to Bar Pull... Read More

Strength: Deloading Shoulder Press 60% x 5 Shoulder Press 65% x 5 Shoulder Press 70% x 5 Shoulder Press Metcon: 27…21…15…9 of: Bench Press…115/65 KB... Read More

Strength: This week is a deloading week for strength. Next week we will retest 1RM in Deadlift, Shoulder Press and Back Squat. 60% x 5... Read More

ENDURANCE: 40min AMRAP of: Bike Cals (At 0:00 and every 4min complete 400m Run) For Total Bike Cals OLYMPIC- Clean n Jerk

20min AMRAP of: 5 Pull Ups 10 Push Ups 15 Air Squats (Partner front rack holds…185/125 while other works) For Total Reps Congrats Evan for... Read More

6 Rounds of: 15 S. Arm KB Hang Snatches 2 Rope Climbs 15/12 Cal Row 1min Rest (18min Time Cap)