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
Daily WOD
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)
12
Jun
6.13.16 MONDAY “HOLYFIELD”
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)
29
May
5.30.16 MONDAY “MURPH”
*10:00am CLASS ONLY* 1mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1mile Run For Time
28
May
5.29.16 SUNDAY “ABSTRONG”
*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
26
May
5.27.16 FRIDAY “MACABRE”
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)
19
May
5.20.16 FRIDAY “BIG MACK”
**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)
3 Rounds of: 40 Butterfly Sit Ups 1min Plank 15 Toes to Bar 1min Plank 1min L-hold from pull up bar 20/15cal Bike For Time... Read More
40…30…20…10 of: Cal Row KB Swings…70/53 (50 Double Unders after each set) For Time (15min Time Cap) Team Explode competing to go to the 2016... Read More
Strength: 3×3 OHS Metcon: 3 Rounds of: 15 Back Squat…135/95 10 Front Squat…135/95 5 OHS…135/95 For Time
2 Rounds of: 9min AMRAP of: Cash in: 30m Low Bar Prowler…0 30m High Bar Prowler…0 30 Toes to Bar 30m Low Bar Prowler…0 30m... Read More
14
May
5.15.16 SUNDAY “BURNT LUNG”
ENDURANCE: 10 Rounds of: 15 Wall Balls…20/14…10/9 5 Burpee onto plate 400m Run For Time OLYMPIC- Clean n Jerk
60 Strict HSPU’s (while partner holds deadlift…225/155) 60 Front Squat…135/95 (while partner hangs from pull up bar) 60 Burpee Box Jumps…24/20″ (while partner holds 135/95... Read More
3 Rounds of: 30/20 Cal Row 30/20 Cal Bike 4 Rope Climbs 3min Rest For Time (20min Time Cap)
3 Rounds of: 400m Run 1min Rest 3 Rounds of: 15 Shoot Throughs 1min Rest 3 Rounds of: 18 Toes to Bar 1min Rest For... Read More
800m Run 30 OHS…155/105 40 Burpee Over Bar For Time
Strength: 2×6 Front Squat Metcon: 3 Rounds of: 5min AMRAP of: 30/20cal Bike 20 Wall Balls…20/14…10/9 30 KB SDLHP’s…70/53 20 Burpee Bar Touch 5min Rest... Read More
Strength: 2×6 Deadlift Metcon: 20 Power Snatches…115/80 1min Rest 20 Power Snatches…115/80 1min Rest 20 Toes to Bar 1min Rest 20 Toes to Bar 1min... Read More
ENDURANCE: 6 Rounds of: 800m Run 10 KB Swings…70/53 10 Burpee Bar Touch 3min Rest For Time OLYMPIC- Snatch