Daily WOD

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

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