Daily WOD

3 Rounds of: 4min AMRAP of: 15 Knees to Elbows 15 Pull Ups 15 Front Squats…115/75 15 Butterfly Sit Ups 15/12 Calorie Bike 4min Rest... Read More

27…21…15…9 of: HSPU’s…25’s (sub HR Push Ups) Box Jump Overs…24/20″ (3 Rope Climbs after each set) For Time (14min Time Cap)

21min AMRAP of: 100 Calorie Row 100 Burpee onto Plate 100 S. Arm KB Hang Snatch…53/35 100 Wall Balls…20/14…10/9 For Total Reps

Strength: 5min EMOM of: 2 Shoulder Press Metcon: 5min AMRAP of: 12 Chest to Bar Pull Ups 9 Back Squats…135/95 6 S2OH…135/95 5min Rest 7min... Read More

3 Rounds of: 20/15cal Bike 10 Snatches…165/115 10 Burpee Over Bar 2min Rest For Time (17min Time Cap)

ENDURANCE: EVERY 2min for 40mins: 10/7 Calorie Row 150m Sprint For Slowest Round OLYMPIC- Clean n Jerk

With a partner, complete the following… 12min AMRAP of: Assault Bike Calories For Total Calories -EMOM both partners complete 5 S2OH…135/95. One partner holds the... Read More

Strength: 5min EMOM of: 3 Front Squats Metcon: 8min AMRAP of: 15 Hang Snatches…115/75 50 Double Unders 15 Front Squats…115/75 For Total Reps

5 Rounds of: 4min AMRAP of: Cash in- 120m Prowler (30m low, 30m high, 30m low, 30m high…50/0) 10 Cal Row 20 HSPU’s…45’s 10 Bar... Read More

52/42cal Bike 26 KB S. Arm Snatch…70/53 26 Burpee Over Bar 52 Toes to Bar 52 HSPU’s…25’s (EMOM of 3 Power Cleans…205/140) For Time (14min... Read More

6/40…5/30…4/20…3/10 of: Rope Climbs Heavy Wall Balls…30/20…10/9 For Time (15min Time Cap)

4 Rounds of: 12 Deadlifts…225/155 24 S2OH…95/65 12 Chest to Bar Pull Ups 24 Med Ball Sit Ups…20/14 (EMOM 3 Burpee onto plate) For Time... Read More

ENDURANCE: 6 Rounds of: 30/25 cal Bike 30/25 cal Row 3min Rest For Time OLYMPIC- Snatch

With a partner, complete the following: 2 Rounds of: 80 Thrusters…95/65 (One partner holds a barbell overhead while the other completes Reps) 80 SDLHP’s…95/65 (One... Read More

2 Rounds of: 6min AMRAP of: 50m Prowler Push…360/270 15 Ring Muscle Ups (sub- 27 C2B Pull Ups) 21 OHS…135/95 6min Rest For Total Reps

21min AMRAP of: 21 Toes to Bar 21 Grasshoppers 21 Med Ball Sit Ups 63 Double Unders (Every 3min, 1min Plank Hold) For Total Reps

15min AMRAP of: cash in- 100 Cal Row 4min Rest 48 High Wall Balls…20/14…12/11 16 Snatches…165/115 For Total Reps

5 Rounds of: 3min AMRAP of: cash in- 15/12 Cal Bike 7 Burpee Box Jump Over…24/20″ 15 Hang Clean n Jerks…115/75 3min Rest For Total... Read More

27…21…15…9 of: Thrusters…95/65 KB S. Arm Snatch…70/53 Burpee Bar Touch Chest to Bar Pull Ups For Time (20min Time Cap)

ENDURANCE: 40min AMRAP of: 50 Double Unders 10cal Bike 10cal Row (400m Run Every 4min) For Total Reps OLYMPIC- Clean n Jerk

With a partner, complete the following: 200 KB Swings…70/53 (Partner holds a HS during) 15 Rope Climbs 40 Shoot Throughs (Partner holds deadlift…225/155) 400m Run... Read More

15…12…9…6 of: Hang Squat Cleans…(155/175/185/205)(105/115/125/135) G.I. Janes For Time (15min Time Cap)

24min AMRAP of: 24/18cal Row 24 Butterfly Sit Ups 24 S. Arm KB Snatches…53/35 24 Russian Twists…20/14 12 Burpee onto Plate 24 Toes to Bar... Read More

70/55 Calorie Bike 35 Strict HSPU’s…25’s 7 Rope Climbs 70 High Wall Balls…20/14…12/11 For Time (15min Time Cap)

Strength: 3×2 TnG Snatch Metcon: 2 Rounds of: 100 Double Unders 20 Snatches…155/105 30 Burpee Over Bar 4min Rest For Time (13min Time Cap)

4 Rounds of: 4min AMRAP of: 21/18 Calorie Row 21 Back Squats…135/95 21 S2OH…135/95 21 Chest to Bar Pull Ups 21 Burpee Over Bar 4min... Read More

8 Rounds of: 400m Run 30m High Bar Prowler…90/50 (indoors) 2min Rest For Time OLYMPIC- Snatch

With a partner complete the following: 2000m Row (partner holds front rack…185/125) 300 Double Unders (partner holds overhead…135/85) 50 G.I. Janes (partner hangs from pull... Read More

21…15…9 of: Deadlift…225/155 HSPU’s…25’s 3min Rest 50cal Bike 20 Ring Muscle Ups (sub- Bar MU or 20 Chin Ups and HR Push Ups) For Time... Read More

20min AMRAP of: 40 Butterfly Sit Ups 20 30m Shuttle Touches 40 Toes to Bar 20 KB SDLHP’s…70/53 (EMOM of 3 Burpee Onto Plate) For... Read More

2 Rounds of: 8min AMRAP of: 24/18 Cal Bike 12 Snatches…155/105 12 OHS…155/105 8min Rest For Total Reps

3 Rounds of: 35 Wall Balls…20/14…10/8 7 Hang Cleans…185/125 21 HSPU’s…25’s For Time (13min Time Cap)

6 Rounds of: 3min AMRAP of: 20/15 Cal Row (cash in) 8 Burpee Box Jumps…24/20″ 16 Chest to Bar Pull Ups 24 KB Swings…70/53 3min... Read More

ENDURANCE: 1mile Med Ball Run…20/14 3min Rest 1200m Med Ball Run…20/14 2min Rest 800m Med Ball Run…20/14 1min Rest 400m Med Ball Run…20/14 For Time... Read More

With a partner, complete the following: Cash in- 100 Cal Bike 3 Rounds of: 42 Hang Cleans…115/75 42 S2OH…115/75 (EMOM of 2 Syncro Burpee Over... Read More

50…40…30…20…10 of: Wall Balls…20/14…10/8 Double Unders Butterfly Sit Ups For Time (12min Time Cap)