Daily WOD

Auxiliary: 1min…45sec…30sec of: Plank Hold Hollow Body Hold HSPU Hold (sub DB OH hold) Metcon: 3 Rounds of: 50/40cal Row 75 Double Unders 25 Toes... Read More

Strength: 5min EMOM of: 2 Back Squat (work up to a heavy double) Metcon: 21…15…9 of: S2OH…135/95 Back Squat…135/95 Chest to Bar Pull Ups Bike... Read More

ENDURANCE: 10 Rounds of: 10cal Bike 10 G.I. Janes 150m Run (down to end of building and back) 1min Rest OLYMPIC- Snatch

With a partner, complete the following: 3 Rounds of: 8 Rope Climbs 160 Double Unders 800m Med Ball Run…20/14 For Time

10 Dumbells Snatches…50/35 15 Burpee Box Jump Overs…24/20″ 20 Dumbells Snatches…50/35 15 Burpee Box Jump Overs…24/20″ 30 Dumbells Snatches…50/35 15 Burpee Box Jump Overs…24/20″ 40... Read More

Strength: 6min EMOM of: 6 Bench Press 8 Heavy KB Swings Metcon: 3 Rounds of: 400m Run 25 KB Swings…70/53 10 Burpee Box Jumps…24/20″ For... Read More

60/50 cal Row 50 HSPU’s 40/30cal Bike 30 Chest to Bar Pull Ups 20 High Wall Balls…20/14…12/11 30 Toes to Bar 40 Snatches…95/55 15 Ring... Read More

Strength: 3min EMOM of: 2 Front Squat Metcon: 27…21…15…9 of: Front Squat…135/95 Burpee Over Bar For Time (12min Time Cap) Sign up for the OPEN!!!... Read More

21min AMRAP of: 21…15…9 of: Clean n Jerk…135/95 Toes to Bar 1min Rest then: 15…10…5 of: Clean n Jerk…185/125 Toes to Bar 1min Rest then:... Read More

ENDURANCE: 4 Rounds of: 1000m Row 800m Run 3min Rest For Time OLYMPIC- Clean n Jerk

With a partner, complete the following: 4 Rounds of: 15 Partner Deadlifts…315/225 20 Burpee Box Jumps…24/20″ (share Reps) 3 Rope Climbs (share Reps) For Time

Happy Friday everyone! Today’s workout is a special one that honors a fallen American hero Sgt. James Fordyce. James Fordyce is the cousin and nephew... Read More

24min AMRAP of: 24/18cal Bike 24 Butterfly Sit Ups 24 Grasshoppers 24 KB Swings…70/53 24 Toes to Bar (Every 4min (2)30m Shuttle Touch, 1min Plank... Read More

Strength: 6min EMOM of: 2 Power Cleans Metcon: 15min AMRAP of: 49 Wall Balls…20/14…10/9 14 Power Cleans…185/125 7 Ring Muscle Ups For Total Reps

Strength: 4min EMOM of: 1 Shoulder Press 1 Push Press 1 Push Jerk Metcon: 21…15…9 of: Shoulder to Overhead…155/105 Calorie Row Deadlift…155/105 For Time (10min... Read More

Strength: 5min EMOM of: 3 OHS Metcon: 7 Rounds of: 15/12cal Bike 15 OHS…95/65 15 Chest to Bar Pull Ups 1min Rest For Time (21min... Read More

40…27…13…7 of: 30m Shuttle Touches Cal Bike For Time OLYMPIC- Snatch

With a partner, complete the following: 3 Rounds of: 15 Partner Deadlifts…315/225 3 Rounds of Cindy Each (both partners can work at the same time)... Read More

***SIGN UP FOR THE OPEN*** 5 Rounds of: 50 Double Unders 25 KB Swings…70/53 3 Rope Climbs 15 Strict HSPU’s…25’s 15 Toes to Bar For... Read More

**DUE TO THE SNOW, 6am, 7:30am and 9am CLASS IS CANCELED** 3 Rounds of: 5min AMRAP of: 30 High Double Dip Wall Balls…20/14…12/11 30m Low... Read More

5 Rounds of: 1min Bike Cals 1min Hang Snatch…115/75 1min Burpee Bar Touch 1min Rest For Total Reps

Strength: 8min EMOM of: Even- 3 Back Squats Odd- 3 Strict C2B Metcon: 4 Rounds of: 15 Back Squats…155/105 10 S2OH…155/105 15 Chest to Bar... Read More

2 Rounds of: 35 SDLHP’s…135/95 35 Toes to Bar 35 Burpee Bar Touch 3min Rest For Time (16min Time Cap)

ENDURANCE: 9 Rounds of: 300m Row 20/15cal Bike 10 30m Shuttle Touches 1min Rest For Time OLYMPIC- Clean n Jerk

3 Rounds of: P1- 1min Assault Bike P2- 1min Assault Bike P1- 1min Snatch…75/55 P2- 1min Snatch…75/55 P1- 1min Burpee onto plate P2- 1min Burpee... Read More

8 Rounds of: 15/12cal Row 8 Power Cleans…185/125 8 KB Thruster…53/35 8 Toes to Bar 2min Rest For Time (24min Time Cap)

Strength: 4min EMOM of: 2 OHS Metcon: 70 OHS…115/75 (EMOM of 3 Burpee Box Jumps…24/20″) For Time (10min Time Cap)

3 Rounds of: 12 Chin Ups 12 Chest to Bar Pull Ups 3 Rope Climbs 3min Rest then: 3 Rounds of: 12 HR Push Ups... Read More

Test: 500m Row For Time Metcon: 27…21…15…9 of: High Wall Balls…20/14…12/11 Single Arm KB Hang Snatch…70/53 For Time (11min Time Cap)

Strength: 5min EMOM of: 2 Hang Clean n Jerk Metcon: 6 Rounds of: 3min AMRAP of: 18/15cal Bike 6 Hang Clean n Jerk…155/105 9 Toes... Read More

ENDURANCE: 4 Rounds of: 1000m Row Rest 2min 20 30m Shuttle Touches Rest 2min For Time OLYMPIC- Snatch

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