Daily WOD

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)

27…21…15…9 of: S. Arm KB Snatch…53/35 Chest to Bar Pull Ups High Wall Balls…20/14…12/11 For Time (15min Time Cap)

5 Rounds of: 30/24 Cal Bike 6 Power Cleans…225/155 12 Burpee Over Bar 3min Rest For Time (22min Time Cap)

ENDURANCE: 3 Rounds of: 60m OH Walking Lunge…45/25 800m Row 800m Run 2min Rest For Time OLYMPIC- Clean n Jerk

With a partner, complete the following: 3 Rounds of: 5min AMRAP of: Cash in- 150m Partner Prowler Push…270/180 (both partners push at the same time)... Read More

12min AMRAP of: 120 Wall Balls…20/14…10/9 60 Toes to bar 90 Double Unders 8 Rope Climbs 20 Strict HSPU’s…25’s For Total Reps

5 Rounds of: 15 SDLHP’s…135/95 400m Run 1min Rest For Time (21min Time Cap) 8.8.94-7.7.14 Never Forgotten

3 Rounds of: 21 Chest to Bar Pull Ups 15 S2OH…165/115 9 OHS…165/115 For Time (12min Time Cap)

60/50 Cal Bike 60/50 Cal Row 3min Rest 30 Snatch…135/95 For Time (15min Time Cap) Auxiliary: 1:30 Hollow Body Hold 1:30 Plank Hold 1min Hollow... Read More

**10am Class ONLY** 20min AMRAP up ladder of: 3 Bear Complex…95/65 3 Burpee Over Bar 3 Pull Ups For Total Reps (Up ladder= sets of... Read More

**10am CLASS ONLY JULY 4th** ENDURANCE: 4 Rounds of: 120m KB Farmers Carry…70/53 60m Bear Crawl 800m Run 3min Rest For Time OLYMPIC- Snatch

With a partner, complete the following: 3 Rounds of: 32 Sync Toes to Bar 32 Sync OHS 32 Partner Deadlifts…225/155 32 HSPU’s (while partner holds... Read More

Strength: 3×2 Squat Clean Metcon: 3 Rounds of: 7 Squat Cleans…185/125 14 Bench Press…155/105 For Time (10min Time Cap)

20min AMRAP of: 25 Cal Row 25 Butterfly Sit Ups 25 Burpee onto Plate 25 Toes to Bar (400m Run at 0:00 and every 5min)... Read More

2 Rounds of: 30 HDDWB’s…20/14…12/11 35 Chest to Bar Pull Ups 30 S. Arm KB Snatch…70/53 5min Rest For Time (17min Time Cap)

3 Rounds of: 75 Double Unders 5 Rope Climbs 21 Strict HSPU’s For Time (15min Time Cap)