Daily WOD

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)

50 Thrusters…95/65 2min Rest 50 Chest to Bar Pull Ups 2min Rest 25 Burpee Over Bar 2min Rest 25 Cal Bike 2min Rest 50 KB... Read More

ENDURANCE: 3 Rounds of: 60m OH Walking Lunge…45/25 800m Run For Time OLYMPIC- Snatch

With a partner complete the following: 15min AMRAP of: 15cal Row 10m Bear Crawl (to the pull up rig) 15 Chest to Bar Pull Ups... Read More

Strength: 5×2 Power Clean Metcon: 4 Rounds of: 12 Lateral Burpee Box Jump Overs…24/20″ 9 Power Cleans…165/115 6 Front Squats…165/115 2min Rest For Time (18min... Read More

20min AMRAP of: 50 Butterfly Sit Ups 100 Double Unders 3 Rope Climbs 30 Assault Cals 30 Toes to Bar 400m Run For Total Reps

Strength: 5,4,3,2,1 of: Back Squat Metcon: 3 Rounds of: 5min AMRAP of: 12 Back Squat…115/75 9 Strict HSPU’s…45’s 6 S. Arm KB Hang Snatch…70/53 5min... Read More

21…15…9 of: Cal Row Snatch…135/95 Burpee Over Bar For Time (13min Time Cap)

*10:00am CLASS ONLY* 1mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1mile Run For Time

*This Monday 5.30.16 Memorial Day “MURPH”. 10:00am Class Only ENDURANCE: With a partner complete the following: 12 Rounds of: 1min AMRAP of- Assault Cals 1min... Read More

3 Rounds of: 40 HSPU’s (one partner works while the other holds a handstand) 60 Cal Row (one partner works while the other holds a... Read More

21…15…9 of: Assault Cals Chest to Bar Pull Ups 2min Rest then: 12…9…6 of: HDD Wall Balls…20/14…12/11 Power Cleans…185/125 For Time

2 Rounds of: 21…18…15 of: Calorie Row (100m Sled Drag…90/45 after each set) 8min Rest For Time (22min Time Cap)

Strength: 3×3 OHS Metcon: 3 Rounds of: 15 OHS…135/95 12 G.I. Janes 400m Run For Time (15min Time Cap) One Class only this Memorial Day Monday,... Read More

2 Rounds of: 70 Wall Balls…20/14…10/9 35 Assault Cals 40 SDLHP’s…95/65 20 HSPU’s 6min Rest For Time (24min Time Cap)

**SUNDAY CLASS CANCELED 5.22.16** 2 Rounds of: 800m Run 36 Pull Ups 36 HR Push Ups 3min Rest For Time (19min Time Cap)