Daily WOD

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)

Strength: 5min EMOM of: 2 Clean n Jerk (touch n go) Metcon: 10-1 of: Clean n Jerks…155/105 (6 Burpee Over Bar after each set) For... Read More

ENDURANCE: With a partner, complete the following: 8,000m Row – 1st 4,000m, partner holds top of dip while other rows – 2nd 4,000m, part holds... Read More

With a partner, complete the following: 72…54…36 of: Pull Ups  (One partner hangs from bar while other works) Bike Cals (One partner holds front rack…185/125... Read More

*Today’s workout of the day is another one from the CrossFit Open. Please be patient with the organization of classes as we try and get... Read More

Auxiliary: 4min AMRAP of: L-Sit Hold (seconds) Metcon: 20min AMRAP of: 40 Butterfly Sit Ups 40 KB Swings…70/53 40 Grasshoppers 30m Sliders 30m Plate Push…45/25... Read More

Strength: 10min EMOM of: 0:00- 5 Back Squats, 1 Weighted Pull Up 2:00- 4 Back Squats, 2 Weighted Pull Ups 4:00- 3 Back Squats, 3... Read More

*NO CLASSES TODAY, THE GYM WILL BE CLOSED*

5min AMRAP of: 15 Hang Squat Cleans…155/105 18 HSPU’s…25’s 3min Rest 5min AMRAP of: 21 Deadlifts…155/105 9 Burpee Over Bar 3min Rest 5min AMRAP of:... Read More

ENDURANCE: 9 Rounds of: 1:20min Bike Cals 1:20min Row Cals 1:20min Rest For Total Cals Register for a good cause HERE OLYMPIC- Snatch

With a partner, complete the following: 250 Wall Balls…20/14…10/9 (partner holds HS or Push Up) 125cal Row (partner holds front rack) 75 Hang Cleans…155/105 (partner... Read More

Prior to 8:00, complete: 3 rounds of:     6 chest-to-bar pull-ups     6 squat snatches…95/65 Then, 3 rounds of:     7 chest-to-bar... Read More

Auxiliary: 3min AMRAP of Hollow Rock n Roll Metcon: 3 Rounds of: 5min AMRAP of: cash in- 800m Run Remainder of time AMRAP of: 20... Read More

Strength: 8,6,4,2 of Deadlift (1min Rest between sets) (move up in weight as reps go down) Metcon: 2 Rounds of: 55 Wall Balls…20/14  44 SDHP’s…115/75... Read More

Gymnasty: 10min to establish a max set of unbroken HSPU’s: (Sub- Banded Dips) Use paralettes, 45 pound plates, 25 pound plates for your hand or... Read More

Strength: Every 2min for 6min: 3 OHS Metcon: 3 Rounds of: 4min AMRAP of: 21/17cal Bike 21 OHS…135/95 15 Snatch…135/95 21 Burpee onto plate 21... Read More