Daily WOD

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)

3 Rounds of: 1min AMRAP Assault Bike 1min AMRAP Row 1min AMRAP Hang Clean n Jerk…115/75 1min AMRAP Back Squat…115/75 1min AMRAP Chin Ups 1min... Read More

ENDURANCE: 3 Rounds of: 15…10…5 of: Burpee Onto Plate KB Swings…70/53 800m Run 3min Rest For Time OLYMPIC- Clean n Jerk

With a partner, complete the following: Partner 1: 21…15…9 of: SDLHP’s…95/65 HR Push Ups -at the same time, using the same bar partner 2 does:... Read More

4 Rounds of: 4min AMRAP of: 23 Toes to Bar 23 Snatches…95/65 23 Butterfly Sit Ups 23 Wall Balls…20/14…10/9 4min Rest For Total Reps

Strength: Work up to a heavy set of 5 Back Squats Metcon: 30 Shoot Throughs 30 Back Squats…225/155 For Time (10min Time Cap)

12min AMRAP of: 60cal Bike 50 Chest to Bar Pull Ups 40 Shoulder to OH…135/95 30 SDLHP’s…135/95 20 Ring Muscle Ups (EMOM 3 Burpee Over... Read More

3 Rounds of: 40cal Row 20 Lateral Burpee Box Jump Overs…24/20″ 3min Rest For Time (21min Time Cap)

2 Rounds of: 21…15…9 of: High Wall Balls…20/14…12/11 Hang Cleans…135/95 5min Rest For Time (19min Time Cap)

ENDURANCE: 10 Rounds of: 15/12 Cal Bike 20 Cal Row 400m Run 1min Rest For Time OLYMPIC- Snatch

With a partner, complete the following: 3 Rounds of: 24 Deadlifts…225/155 48 Push Press…95/65 24 Chest to Bar Pull Ups 48 Butterfly Sit Ups (EMOM... Read More

100 Cal Row 20 Wall Walks 400m Run For Time

Strength: 5×2 Hang Squat Clean Metcon: 3 Rounds of: 7 Hang Squat Cleans…205/140 21 Wall Balls…20/14…10/9 21 Toes to Bar For Time (10min Time Cap)

5 Rounds of: 3min AMRAP of: 25/18 Cal Assault Bike 18 Burpee Onto Plate 10 Bar Muscle Ups 18 Wall Balls…20/14…10/9 3min Rest For Total... Read More

60 HSPU’s…25’s 2min Rest 40 Snatches…115/75 2min Rest 60 OHS…115/75 2min Rest 40cal Row For Time (19min Time Cap)

3 Rounds of: 5min AMRAP of: Cash in: 30m Low Bar Prowler…50/0 30m High Bar Prowler…50/0 Then: 24 Chest to Bar Pull Ups 12 Burpee... Read More

ENDURANCE: 7 Rounds of: 12 G.I. Janes 150m Sprint 2min Rest For Time OLYMPIC- Clean n Jerk

With a partner complete the following: 2 Rounds of: 100 HR Push Ups (Partner holds deadlift…225/185) 100 KB Swings…70/53 (Partner holds a HSPU) 100m Prowler... Read More

150 High Wall Balls…20/14…12/11 *Every 2min: 6 Ring Muscle Ups Or 9 Chin Ups, 9 HR Push Ups Or 6 Bar Muscle Ups For Time... Read More

20min AMRAP of: 20 Toes to Bar 20 Med Ball Sit Ups…20/14 3 Rope Rope Climbs (Starting at 0:00 and every 4min, 1min Plank Hold)... Read More

Strength: 5min EMOM of: 4 Snatch Deadlifts, 2 Hang Squat Snatch Metcon: 18…15…12…9 of: Strict HSPU…25’s Hang Squat Snatch…115/75 (50 Double Unders after each set)... Read More

Strength: 5min EMOM of: 2 Hang Cleans, 1 Jerk Metcon: 2 Rounds of: 18 Hang Cleans…205/135 800m Run 3min Rest For Time (15min Time Cap)