Daily WOD

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!!

**Class at 10:30am ONLY****No Classes tomorrow 12.24.16** 1 Ring Muscle Up (sub: Bar MU or 3 Chin Ups) 2 OHS…95/65 pounds 3 Hang Squat Snatch…95/65 pounds 4... Read More

**10:30am Class Only Saturday (12 Days of Explode Xmas)** **No classes Sunday** **Monday normal schedule** 5 Rounds of: 3min AMRAP of: Cash in: 30m Low... Read More

**NO CLASSES, SUNDAY 12.25.16** 2 Rounds of: 12min AMRAP of: 15 Burpee Bar Touch 15 30m Shuttle Touches 30 Grasshoppers 30 Butterfly Sit Ups 4min... Read More

4 Rounds of: 4min AMRAP of: 15 Back Squats…155/105 10 S2OH…155/105 15 Calorie Row 10 Burpee Onto Plate 15 KB Swings…70/53 4min Rest For Total... Read More

Strength: 8min EMOM of: 4 Strict C2B Pull Ups Metcon: 27…21…15…9 of: Bike Cals Chest to Bar Pull Ups For Time Women use 21…15…9…6 of... Read More

10 Rounds of: 10 High Wall Balls…20/14…12/11 3 Snatch…165/115 For Time (14min Time Cap) Congratulations Oliver and Mary…Married!!

ENDURANCE: 5 Rounds of: 35cal Bike 35cal Row 3min Rest For Time OLYMPIC- Clean n Jerk

27…21…15…9 of: Partner Deadlifts…315/225 (Before each set, both partners complete 45 Double Unders) For Time

18min AMRAP of: 18 KB Swings…70/53 18 Butterfly Sit Ups 18 Goblet Squats…70/53 (at 0:00min and every 3min 1min Plank Hold and 6 30m Shuttle... Read More

Strength: 5min EMOM of: 5 Strict C2B Pull Ups Metcon: 45/38 Cal Row 45/38 Cal Bike 38 Burpee Box Jumps…24/20″ 38 Chest to Bar Pull... Read More

27…21…15…9 of: S. Arm KB Hang Snatch…70/53 HSPU’s…25’s (3 Rope Climbs after each set) For Time (15min Time Cap)

5 Rounds of: 12 Hang Clean…155/105 9 Front Squat…155/105 6 S2OH…155/105 10 Burpee Over Bar 1min Rest For Time (17min Time Cap)