Daily WOD

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)

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