Daily WOD

3 Rounds of: 5min AMRAP of: Cash in- 50m Prowler Push…270/180 Remainder: 5 Rope Climbs 20 Single Arm KB Snatch…70/53 5min Rest For Total Reps

30 Toes to Bar 30 Back Squats…115/75 30 Calorie Row 30 Burpee Box Jumps…20/18″ 30 Hang Snatches…115/75 30 Butterfly Sit Ups 30 HSPU’s…45’s 400m Run... Read More

27/21…21/15…15/9…9/3 of: Assault Bike Calories Shoot Throughs For Time (14min Time Cap)

15min AMRAP of: 21…15…9 of: Thrusters…95/65 Pull Ups 1min Rest 15…10…5 of: Thrusters…115/75 Chest to Bar Pull Ups 1min Rest 9…7…5 of: Thrusters…135/95 Bar Muscle... Read More

ENDURANCE: 2mile Run 50cal Bike 2000m Row 200 Double Unders For Time OLYMPIC- Snatch

With a partner, complete the following: 12 Rounds of: 15/12 Calorie Assault Bike 7 Snatches…135/95 15 High Wall Balls…20/14…12/11 For Time (One partner does one... Read More

5 Rounds of: 3min AMRAP of: Cash in: 75m Reverse Sled Drag…135/90 75m Sled Drag…135/90 Remainder of time: 6 G.I. Janes 6 KB Swings…70/53 3min... Read More

50/40 Calorie Bike 15 Power Cleans…205/140 50 Double Unders 5 Rope Climbs 30 HSPU’s…45’s 15 Ring Muscle Ups (sub- Bar MU’s or 30 Pull Ups)... Read More

20/15 Calorie Row 12 OHS…195/135 2min Rest 20/15 Cal Row 12 OHS…175/125 2min Rest 20/15 Cal Row 12 OHS…155/115 2min Rest 20/15 Cal Row 12... Read More

5 Rounds of: 15 Hang Clean n Jerks…115/75 15 Toes to Bar 15 High Wall Balls…20/14…12/11 150m Run For Time (13min Time Cap)

4 Rounds of: 4min AMRAP of: 15 Lateral Burpee Over Box…24/20″ 18 Chest to Bar Pull Ups 25m Prowler Push…270/180 4min Rest For Total Reps

ENDURANCE: 4 Rounds of: 800m Run 20 KB Swings…70/53 20/15 Calorie Bike 2min Rest For Time OLYMPIC- Snatch

With a partner, complete the following: 100 Bench Press…155/95 100 Power Cleans…155/95 (EMOM 2 Burpee Box Jumps (each)…24/20″) For Time

15min AMRAP of: Cash in: 150m Sled Drag…135/75 150m Sled Drag…90/50 150m Sled Drag…45/25 Remainder: 20 Butterfly Sit Ups 20 HR Push Ups 30m Bear... Read More

4 Rounds of: 4min AMRAP of: 42 Double Unders 21 Chest to Bar Pull Ups 21 Back Squat…115/75 42 Calorie Row 4min Rest For Total... Read More

14min AMRAP of: 16 High Wall Balls…20/14…12/11 8 HSPU’s…45’s 16 KB SDLHP’s…70/53 8 Burpee onto plate 16 Toes to Bar For Total Reps

21…15…9 of: Snatches…155/105 Assault Bike Cals For Time  (15min Time Cap)

**10:00am Class ONLY Today** 5 Rounds of: 15 Chest to Bar Pull Ups 20 HSPU’s…floor 25 Butterfly Sit Ups 30 OHS…75/50 3min Rest For Time... Read More

ENDURANCE: 36min AMRAP of: 20cal Bike 20cal Row (Every 4min 400m Run) For Total Reps Olympic- Clean n Jerk

**Monday September 5th- 10:00am Class Only** With a team of 3, complete the following: 2 Rounds of: 63 Syncro Toes to Bar (2 partners work,... Read More

50…40…30…40…50 of: Double Unders Butterfly Sit Ups (EMOM 8 KB Swings…70/53) For Time (16min Time Cap)

800m Run 50 S2OH…135/95 400m Run For Time (12min Time Cap)

Strength:  5×2 Hang Power Clean Metcon: 4 Rounds of: 32 High Wall Balls…20/14…12/11 8 Hang Cleans…205/140 (EMOM 2 Burpee over bar) For Time (14min Time... Read More

3 Rounds of: 5min, 6min then 7min AMRAP of: 30 S. Arm KB Hang Snatches…70/53 30/20 Cal Bike 20 HSPU’s…25’s 10 Ring Muscle Ups (sub-... Read More

16min AMRAP of: Cash in- 150m Prowler Push…270/180 Remainder of 16min: 25 OHS…115/75 25 Toes to Bar 25 Dips For Total Reps

ENDURANCE: 4 Rounds of: 800m Run 20cal Bike 60 Double Unders 3min Rest For Time OLYMPIC- Snatch

With a partner, complete the following: 3 Rounds of: 6min AMRAP of: 30 Partner Deadlifts…275/185 15 In Sync Burpee Over Bar 15 In Sync Toes... Read More

20min AMRAP of: 2 Ring Muscle Ups (sub- 6 C2B Pull Ups) 4 Strict HSPU’s…25’s 8 KB Swings…70/53 For Total Reps

Strength: 3×3 Power Clean Metcon: 400m Run 15 Power Cleans…185/125 2min Rest 400m Run 10 Power Cleans…205/140 2min Rest 400m Run 5 Power Cleans…225/155 For... Read More

Strength: 8min EMOM of: 3 Bench Press 4 Chin Ups Metcon: 49 Chin Ups…25/0 49 Bench Press…135/85 49 Sit Ups (EMOM 20 Double Unders) For... Read More

Cash in- 1000m Row 3 Rounds of: 23 Back Squat…115/75 23 HSPU’s…25’s For Time (16min Time Cap)

27min AMRAP of: 21…15…9 of: Snatch…135/95 Burpee Over Bar Rest 5min then: 50 Calorie Bike Rest 5min For Total Reps

ENDURANCE: 9 Rounds of: 30/25 Calorie Row 10m Burpee Broad Jump 10m Bear Crawl 1min Rest For Time OLYMPIC- Snatch

With a partner, complete the following: 2 Rounds of: 50 Thrusters…135/95 (Partner holds pull up hang) 50 Calorie Bike (Partner holds Thruster bar overhead) 30... Read More

5…4…3…2…1 of: Rope Climbs (25m Prowler Push…270/180 after each set) For Time (12min Time Cap)

20min AMRAP of: 100 Butterfly Sit Ups 100 Russian Twists…20/14 100 Double Unders 2min Plank Hold 100 Double Unders 50 Toes to Bar (400m Run... Read More