Daily WOD

50 SDLHP’s…95/65 50 Calorie Row 50 Snatches…95/65 50 Pull Ups (chin over vertical and horizontal plane of the bar) (EMOM 5 HR Push Ups) For... Read More

Strength: 5min EMOM of: 2 Thrusters Metcon: 50/27…40/21…30/15…20/9 of: Wall Balls…20/14…10/9 Assault Cals For Time (14min Time Cap)

2 Rounds of: 8min AMRAP of: 24Hang Cleans…135/95 16 Burpee Box Jumps…24/20″ 24 Chest to Bar Pull Ups 16 HSPU’s…(2)35’s 8min Rest For Total Reps

ENDURANCE: 3 Rounds of: 8min AMRAP of: Cash in- 800m Run 40cal Row 40 KB Swings…53/35 4min Rest For Total Reps OLYMPIC- Snatch

With a partner, complete the following: 15min AMRAP of: 50 Power Cleans…185/125 (partner holds top of dip) 50cal Bike (partner holds front rack…185/125) 50 Toes... Read More

Strength: 6min EMOM of: 2 Bench Press 3 Chin Up Metcon: 12min AMRAP of: Cash in- 800m Run 6 Ring Muscle Ups (sub- 8 Chin... Read More

3 Rounds of: 6min AMRAP of: 40cal Row 100 Double Unders 6 Rope Climbs 6min Rest For Total Reps

Strength: 6min EMOM of: 3 Deadlifts Metcon: 70 High Wall Balls…20/14…12/11 60 SDLHP’s…95/65 50 S2OH…95/65 40 Butterfly Sit Ups 30 Burpee Over Bar For Time... Read More

Strength: 3×3 OHS Metcon: 21…15…9 of: OHS…135/95 Toes To Bar (400m Run after each set) For Time (14min Time Cap)

4 Rounds of: 5min AMRAP of: 20cal Row 20cal Bike 21 Strict HSPU’s…25’s 15 Chest to Bar Pull Ups 9 Thrusters…165/115 5min Rest For Total... Read More

ENDURANCE: Every 4min for 40min complete: 6 G.I. Janes 400m Run For Slowest Round OLYMPIC- Clean n Jerk

With a partner, complete the following: 21…15…9 of: Partner Deadlifts…365/255 In Sync Burpee Over Bar Then: 9…7…5 of: Rope Climbs (split reps between partners) (18... Read More

3 Rounds of: 4min AMRAP of: cash in: 30m Low Bar…50/0 30m High Bar…50/0 then: 22 S. Arm KB Hang Snatch…70/53 66 Wall Balls…20/14…10/9 4min... Read More

20min AMRAP of: 30cal Row 30 Med Ball Sit Ups…20/14 30 Russian Twists…20/14 30 Butterfly Sit Ups 1min Plank Hold For Total Reps

Strength:  5min EMOM of: 3 Power Cleans Metcon: 2 Rounds of 7min AMRAP of: 14/10cal Bike 7 Power Cleans…165/115 14/10cal Bike 7 Bar Muscle Ups... Read More

Strength: 3×3 Back Squat Metcon: 27…21…15…9 of: Back Squat…95/65 Toes to Bar KB Swings…70/53 For Time (12min Time Cap)

4 Rounds of: 12 Snatches…135/95 24 Strict HSPU’s…floor 12 Chest to Bar Pull Ups 24 Butterfly Sit Ups (3 Burpees EMOM) For Time (16min Time... Read More

ENDURANCE: 2000m Row 3min Rest 100cal Bike 2min Rest 1000m Row 1min Rest 50cal Bike For Time OLYMPIC- Snatch

With a partner complete the following: 50 In Sync Pull Ups 100 Cal Row (While partner holds plank on 24″ box) 180 Wall Balls…20/14…10/9 (While... Read More

16min AMRAP of: 12 Power Cleans…155/105 3 Rope Climbs (At 0:00 and every 4min 400m Run) For Total Reps

3 Rounds of: 100 Double Unders 30/22 Cal Bike 26 HSPU’s…45’s For Time (14min Time Cap)

5 Rounds of: 400m Row 12 Front Squats…135/95 12 Toes to Bar 2min Rest For Time (22min Time Cap)

Strength: 5×2 Snatch Metcon: 72 Burpee onto Plate 36 Snatches…135/95 For Time (12min Time Cap)

2 Rounds of: 8min AMRAP of: 16 Chest to Bar Pull Ups 16 Back Squats…155/105 16 HSPU’s…25’s 16 Butterfly Sit Ups 16/12cal Bike 8min Rest... Read More

ENDURANCE: 1mile Run (2×800) 2000m Row 200 Double Unders 80cal Bike For Time OLYMPIC- Clean n Jerk

With a partner, complete the following: 2 Rounds of: 45 In-Sync Toes to Bar 150m Partner Prowler Push…360/270 75 KB Swings…70/53 (partner holds the top... Read More

60 High Double Dip Wall Balls…20/14…12/11 (Every 2min 6 Snatches…135/95) For Time (14min Time Cap)

Strength: 3×3 Bench Press Metcon: 40…30…20…10 of: Calorie Row Bench Press…115/75 For Time (1min Rest after each round) (15min Time Cap)

Strength: 3×3 Power Clean Metcon: 5 Rounds of: 50 Double Unders 6 Power Cleans…225/155 For Time (13min Time Cap) After day 1 Evan is in... Read More

5 Rounds of: 3min AMRAP of: 20/15 Cal Assault Bike 15 Burpee Onto Plate 15 OHS…115/75 15 KB Swings…70/53 3min Rest For Total Reps Everyone... Read More

3 Rounds of: 40 Sit Ups 22 Chest to Bar Pull Ups 400m Run 12 Shoulder to OH…185/125 2min Rest For Time (21min Time Cap)

ENDURANCE: 10 Rounds of: 250m Row 400m Run 2min Rest For Time OLYMPIC- Snatch

With a team of 3, complete the following: 60…50…40…30 of: 60 Partner Deadlifts…315/215 60 Burpee Box Jumps…24/20″ For Time

Strength: 10min to establish 1rm Snatch Metcon: 400m Sled Drag…90/45 90 Wall Balls…20/14…10/9 45 Snatches…115/75 For Time (15min Time Cap)

20min AMRAP of: 24 Wall Ball Sit Ups…20/14 24 Russian Twists…20/14 24 Toes to Bar (Every 4min 6 30m Shuttle Touches) For Total Reps

1000m Row 40 Butterfly Sit Ups 400m Run 6 Rope Climbs 40 HSPU’s…25’s For Time (13min Time Cap)