Daily WOD

**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)

2 Rounds of: 9min AMRAP of: 30/25cal Row 15 Bar Muscle Ups (20 C2B Pull Ups) 30m High Bar Prowler…50/0 30m Low Bar Prowler…50/0 60... Read More

ENDURANCE: With a partner, complete the following: 36min AMRAP of: 30m Shuttle Touches (Every 2min 10/8cal Row) For Total Reps OLYMPIC- Snatch

3 Rounds of: 21 Burpee Box Jumps…24/20″ (partner hangs from pull up bar) 21 Deadlifts…225/155 (partner holds HS/push up) For Time (15min Time Cap)

50 KB Swings…70/53 50 Bench Press…135/95 50 Cal Bike 100 Double Unders 50 Grasshoppers 50 High Wall Balls…20/14…12/11 For Time (17min Time Cap) ** IMPORTANT**... Read More

Strength: 10min, work up to a 2 rep heavy Snatch Metcon: 3 Rounds of: 23 Snatch…115/75 23 Toes to Bar (EMOM 5 OHS…115/75) For Time... Read More

4 Rounds of: 30/25 Cal Bike 20 Strict HSPU’s…25’s 3 Rope Climbs 3min Rest For Time (18min Time Cap)

3 Rounds of: 600m Row 30 Sit Ups 6 30m Shuttle Touch 26 Chest to Bar Pull Ups 6min Rest For Time (30min Time Cap)

Strength: 3×2 Hang Cluster Metcon: 5 Rounds of: 15 Hang Cluster…95/65 15 Burpee Over Bar For Time (15min Time Cap) Saturday January 21st, 2017 Register... Read More

ENDURANCE: 50cal Bike 1min Rest 400m Med Ball Run…30/20 1min Rest 400m Med Ball Run…20/14 1min Rest 400m Med Ball Run…14/10 1min Rest 400m Med... Read More

With a partner, complete the following: 100/70 Calorie Bike (Partner holds front rack…165/115) 75 Snatches…115/75 (Partner holds top of Dip) For Time

3 Rounds of: 15 Ring Muscle Ups (sub- 20 Chin Ups) 25 High Double Dip Wall Balls…20/14…12/11 4min Rest For Time (19min Time Cap)

4 Rounds of: 40 Russian Twists…20/14 40 Sit Ups 1min Plank Hold 40 Double Unders For Time (16min Time Cap)

9 Rounds of: 18/14 Cal Row 12 Burpees onto plate 4 Snatches…165/115 1min Rest For Time (20min Time Cap) If anyone knows of someone who’d... Read More

5 Rounds of: 5 Hang Cleans…155/105 7 S2OH…155/105 9 Front Squats…155/105 11 Chest to Bar Pull Ups For Time (18min Time Cap)      ... Read More

2 Rounds of: 8min AMRAP of: 6 Rope Climbs 42 HSPU’s…25’s 42 KB Swings…70/53 42 OHS…95/65 42 Cal Row 8min Rest For Total Reps

ENDURANCE: With a partner, complete the following: 4000m Row 1mile Med Ball Run…30/20 (one ball, both run) 300 Double Unders For Time OLYMPIC- Snatch

With a partner, complete the following: 99 High Wall Balls…20/14…12/11 (Partner holds racked barbell) 69 Snatches…115/75 (Partner holds HS) 99 Regular Wall Balls…20/14…10/9 (Partner holds... Read More

5 Rounds of: 4min AMRAP of: 20/15 Cal Bike 30m Low Bar Prowler…50/0 30m High Bar Prowler…50/0 30 Toes to Bar 30 HSPU’s…25’s 4min Rest... Read More

NO CLASSES HAPPY THANKSGIVING!!!

23min AMRAP of: 23 S. Arm KB Hang Snatch…70/53 23 Butterfly Sit Ups 23 Pull Ups 23 High Wall Balls…20/14…12/11 23 Push Ups For Total... Read More

1200m Row 60m Walking Lunge…45/25 30 Burpees onto plate…45/25 For Time (12min Time Cap) *the plate for the lunges should be in front of your... Read More

21…15…9 of: Thrusters…135/95 SDLHP…135/95 HSPU’s…25’s Chest to Bar Pull Ups For Time (15min Time Cap)

The above Heat list is by name of the team captain (person who registered the team). All Heat times are going to be run by... Read More

With a partner, complete the following: 5 Rounds of: 24 Deadlifts…185/125 18 Hang Cleans…185/125 12 S2OH…185/125 For Time (15min Time Cap) *competitors use 205/145, same... Read More