Daily WOD

Strength: 75% x 5 Back Squat 80% x 3 Back Squat 95% AMRAP of Back Squat 50% x 10 Back Squat Metcon: 21…15…9 of: Power... Read More

5 Rounds of: 3min AMRAP of: 12 HSPU’s…45’s 6 30m Shuttle Touches 3min Rest For Total Reps

Strength: 75% x 5 Shoulder Press 80% x 3 Shoulder Press 95% AMRAP Shoulder Press 50% x 10 Shoulder Press Metcon: 60…30…15 of: High Wall... Read More

Strength: 75% x 5 Deadlift 80% x 3 Deadlift 95% x AMRAP Deadlift 50% x 10 Deadlift Metcon: Cash in- 40/30cal Bike Then: 27…21…15…9 of:... Read More

ENDURANCE: 3 Rounds of: 800m Run 1000m Row 100 Double Unders 2min Rest For Time OLYMPIC- Snatch

With a partner, complete the following: 3 Rounds of: 50 Toes to Bar 100 Double Unders 30 Squat Cleans…135/95 For Time

Strength: 3x 70% Back Squat 3x 80% Back Squat AMRAP 90% Back Squat 10x 50% Back Squat Metcon: 21…15…9 of: S2OH…135/95 Chest to Bar Pull... Read More

5 Rounds of: 1min AMRAP of Cal Bike 1min AMRAP of Shoot Throughs 1min AMRAP of Toes to Bar 1min Rest For Total Reps

Strength: 3x 70% Shoulder Press 3x 80% Shoulder Press AMRAP 90% Shoulder Press 10x 50% Shoulder Press Metcon: 8 Rounds of: 8 Snatches…135/95 12 High... Read More

Strength: Take 90% of your 1RM from last Tuesday’s Deadlift. This will be your new “training max”. The next 8 weeks we will incorporate a... Read More

18min AMRAP of: 12 Burpee Over Bar 44 Toes to Bar 54 OHS…95/65 3min Rest 12 Burpee Over Bar 44 Chest to Bar Pull Ups... Read More

**NO CLASSES TODAY**

With a partner, complete the following: 33…27…21…15…9 of: Bike Cals Thrusters…115/75 (2 Rope Climbs after each set) For Time

Auxiliary: 1min Max Ski Erg Cals Metcon: 7 Rounds of: 2min AMRAP of: 12/10cal Row 6 Burpee Box Jumps 6 Snatches…155/105 1min Rest For Time

Strength: 10mins to establish 1RM Back Squat Metcon: 3 Rounds of: 35/25cal Bike 25 Chest to Bar Pull Ups 15 Back Squats…165/115 2min Rest For... Read More

63 Wall Balls…20/14…10/9 60m Bear Crawl 33 Toes to Bar 800m Run 33 HSPU’s…45’s 33 Hang Cleans…115/75 400m Run For Time (20min Time Cap)

Strength: 10mins to establish 1RM Deadlift Metcon: 14min AMRAP of: 35/25cal Row 15 S. Arm KB Hang Snatch…70/53 For Total Reps

Strength: 10min to find a 1RM Shoulder Press Metcon: 2 Rounds of: 7min AMRAP of: 40/30cal Bike 15 S2OH…135/95 21 Front Squats…135/95 9 Ring Muscle... Read More

ENDURANCE: 5 Rounds of: 50 Double Unders 30/25 Calorie Row 10 G.I. Janes 400m Run 2min Rest For Time OLYMPIC- Snatch

5 Rounds of: 24 Deadlifts…185/125 18 Hang Cleans…185/125 12 S2OH…185/125 For Time (17min Time Cap) (Split Reps between partners however you choose) Lost and found... Read More

Strength: 8…6…4…2 of: Weighted C2B Pull Up (2min Rest Between) Metcon: 4 Rounds of: 18 C2B Pull Ups 18 OHS…115/75 (EMOM of 2 Burpee Over... Read More

Strength: For 4:30min every 1:30min complete 5 Heavy Thrusters Metcon: 5 Rounds of: 18 High Wall Balls…20/14…12/11 18 Toes to Bar 1min Rest For Time... Read More

Strength: For 10mins every 2mins: 5…4…3…2…1 of: Bench Press  (working with a spotting partner, increase weight and decrease reps every 2min) Metcon: 9…15…21…27 of: Bench... Read More

ENDURANCE: 6 Rounds of: 1:20min AMRAP of Calorie Row :40sec Rest 1:20min AMRAP of Calorie Bike :40sec Rest 400m Run Rest until top of the... Read More

20min AMRAP of: 21 Clean n Jerks…95/55 21 Back Squats…95/55 21 Burpees 21 Pull Ups 15 Clean n Jerks…115/75 15 Back Squats…115/75 15 Burpees 15... Read More

Strength: 5…3…1 Deadlift (With a partner, work up to a heavy 1rm) Metcon: 27…21…15…9 of: Strict HSPU…25’s (sub- HR Push Ups) KB SDLHP…95/70 (EMOM of... Read More

3 Rounds of: 6min AMRAP of: Cash in: 30m Low Bar Prowler…50/0 30m High Bar Prowler…50/0 Then: 20/15cal Bike 20 Butterfly Sit Ups 20 Toes... Read More

Strength: 10mins to establish 2rm Power Clean Metcon: 5 Rounds of: 30 Wall Balls…20/14…10/9 8 Power Cleans…185/125 For Time (12min Time Cap)

2 Rounds of: 8min AMRAP of: 55cal Row 21 Ring Muscle Ups (sub- 21 shoot through) 8min Rest For Total Reps

60/50cal Assault Bike 30 Snatch…155/105 20 OHS…155/105 30 G.I. Janes 60 Chest to Bar Pull Ups For Time (17min Time Cap)

ENDURANCE: 5 Rounds of: 35/30cal Bike 35/30cal Row 400m Med Ball Run…20/14 For Time OLYMPIC- SNATCH

With a partner, complete the following: 15min AMRAP of: 22 Snatches…135/95 22 Burpee Box Jumps…24/20″ 22 Cal Bike For Total Reps

10 Rounds of: 9 Thrusters…95/65 35 Double Unders For Time

21min AMRAP of: 15 Shoot Throughs 15 Deadlifts…185/115 15 Wall Balls…20/14…10/9 15 Butterfly Sit Ups 3 Rope Climbs 15 Cal Bike 15 Burpee Over Bar... Read More

Strength: 6min EMOM of: 3 Front Squats 3 Chin Ups Metcon: 12min AMRAP of: 12 Hang Cleans…135/95 24 Double Unders 12 Front Squats…135/95 6 Ring... Read More

Auxiliary: 1min Max Bike Cals Metcon: 27…21…15…9 of: Bike Cals KB Swings…70/53 Toes to Bar For Time (15min Time Cap)