Daily WOD

With a partner, complete the following: 140 Burpee Box Jumps…24/20″ (Partners share Reps) (EMOM of 6 Syncro Pull Ups) For Time (13min Time Cap)

90 Wall Balls…20/14…10/9 90/80 Calorie Row 45 Deadlifts…225/145 45 HSPU’s…45’s 45 Chest to Bar Pull Ups (EMOM of 2 Power Cleans…225/145) For Time (21min Time... Read More

3 Rounds of: 5min AMRAP of: 15/10cal Bike 30 Butterfly Sit Ups 15 Bar Facing Burpee Over Bar  30 S2OH…95/65 5min Rest For Total Reps

Strength: 5min EMOM of: 2 Snatches Metcon: 12…9…6 of: Snatch…185/125 Bar Muscle Ups (sub- 2x C2B Pull Ups) (800m Run after 12 and 9) For... Read More

Strength: 10min EMOM of: Even- 6 Weighted Dips Odd- 6 Deadlifts Metcon: 3 Rounds of: 40/30cal Row 15 Shoot Throughs 3 Rope Climbs 3min Rest... Read More

8 Rounds of: 8 HSPU’s…45’s 8 OHS…155/105 8 Power Clean…155/105 8 Burpee onto plate 1min Rest For Time (22min Time Cap)

10 Rounds of: 20cal Bike 15cal Row 30 Double Unders 1min Rest For Time 2017 TRIPLES CHILLER WOMEN’s podium

*NO CLASSES TODAY* CrossFit EXPLODE TRIPLES CHILLER competition starting at 1:00pm Anyone interested in volunteering or judging please meet at the gym at 10am. Your... Read More

*NO CLASS SATURDAY, TRIPLES CHILLER* With a partner, complete the following: 25…20…15…10 of: Snatch…165/115 (15 In Sync Toes to Bar, 10 In Sync Bar Facing... Read More

2 Rounds of: 11min AMRAP of: 11 30m Shuttle Touches 33 Push Ups 1min Plank Hold 33 Butterfly Sit Ups 33 KB Swings…70/53 33 Grasshoppers... Read More

Auxiliary: 3min AMRAP of: Hollow Rock n Rolls Metcon: 40 Burpee Box Jumps…24/20″ 2min Rest 40 Chest to Bar Pull Ups 2min Rest 40/30cal Bike... Read More

Strength: 5min EMOM of: 2 OHS Metcon: 2 Rounds of: 21…15…9 of: Snatch…95/65 Calorie Row OHS…95/65 7min Rest For Time (22min Time Cap)

3 Rounds of: 6min AMRAP of: 20m Low Bar Prowler…50/0 20m High Bar Prowler…50/0 20m Low Bar Prowler…50/0 20m High Bar Prowler…50/0 12 Bar Muscle... Read More

ENDURANCE: With a partner, complete the following: 40min AMRAP of: Meter Row (EMOM of 2 Burpee onto plate) For Total Meters OLYMPIC- Clean n Jerk

With a partner complete the following: 5 Rounds of: 50 High Wall Balls…20/14…12/11 (partner holds rack position) 25 Power Cleans…135/95 (partner holds hs) For Time... Read More

60 HSPU’s…45’s (sub- 60 HR Push Ups) 200 Double Unders 10 Rope Climbs (EMOM of 2 Burpee Over Box…24/20″) For Time (14min Time Cap)

20min AMRAP of: 40cal Row 40 Butterfly Sit Ups 30 KB Swings…70/53 30m Sliders For Total Reps

6 Rounds of: 12 Snatches…135/95 9 OHS…135/95 6 Bar Muscle Ups (sub- 6 Shoot Throughs) 1min Rest For Time (18min Time Cap)

Strength: 5min EMOM of: 6 Strict Chin Ups Metcon: 3 Rounds of: 8 Wall Walks 4 30m Shuttle Touches 3min Rest then: 3 Rounds of:... Read More

Strength: 3min EMOM of: 2 Bear Complex Metcon: 27…21…15…9 of: Calorie Bike Bear Complex…95/55 For Time (15min Time Cap)

ENDURANCE: 55/27…45/21…35/15…25/9…15/6…5/3 of: Calorie Bike Burpee onto plate For Time OLYMPIC- Snatch

With a partner, complete the following: 7 Rounds of: 7 Partner Deadlifts…345/225 7 Syncro Burpee Box Jumps…24/20″ (each team has two boxes) 7 Syncro Chin... Read More

30/30/6/30….20/20/4/20…10/10/2/10 Cal Row Cal Bike Rope Climbs High Wall Balls…20/14…12/11 2min Rest after each set For Time (23min Time Cap)

Strength: 6min EMOM of: 6 Deadlifts Metcon: 25 Strict HSPU’s…45’s 20 Hang Clean…135/95 15 Back Squat…135/95 10 Burpee Over Bar 15 Back Squat…135/95 20 Hang... Read More

50…40…30…20…10 of: Cal Row Butterfly Sit Ups (1min Plank Hold after each set) For Time (21min Time Cap)

Strength: 5min EMOM of: 2 Thrusters Metcon: 21…15…9 of: Thrusters…135/95 Chest to Bar Pull Ups Bike Calories For Time (12min Time Cap) ​​

HAPPY NEW YEAR!!! Strength: 3min EMOM of TnG Snatch Metcon: 5 Rounds of: 4min AMRAP of: 25/20cal Row 10 Snatches…165/115 60 Double Unders 4min Rest... Read More

HAPPY NEW YEAR EVERYONE!!

**NO CLASS SUNDAY 1.1.17** With a partner, complete the following: 5 Rounds of: 800m Run (both partners run) 30 Hang Cleans…135/95 (split reps) 30 High... Read More

2 Rounds of: 7min AMRAP of: 50/40cal Bike 40 Butterfly Sit Ups 80 Double Unders 20 Shoot Throughs 7min Rest For Total Reps

8 Rounds of: 12 Toes to Bar 9 SDLHP…135/95 6 Burpee Box Jump…28/24″ 1min Rest For Time (19min Time Cap)

Strength: 3×8 Strict C2B Pull Ups Metcon: 75 High Wall Balls…20/14…12/11 65 Chest to Bar Pull Ups 55 Cal Bike (EMOM of 5 S. Arm... Read More

3 Rounds of: 40/35 Cal Row 25 HSPU’s…45’s 15 Back Squats…165/115 5min Rest For Time (22min Time Cap)

**No 6am Class** Strength: 3×2 TnG Clean n Jerk Metcon: 27…21…15…9 of: Clean n Jerk…115/75 Burpee Over Bar For Time (15min Time Cap)

**No Classes** MERRY CHRISTMAS EVERYONE!!