Daily WOD

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)

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

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

With a partner complete the following: 60 Strict HSPU’s 20 In Sync Bar Muscle Ups (sub- 30 Chins) 30/20cal Bike 30/20cal Row 60 Power Cleans…135/95... Read More

Strength: 3×2 TnG Snatch Metcon: 21/4…15/3…9/2 of: Thrusters…95/65 Rope Climbs For Time (9min Time Cap)

18min AMRAP of: 2min Plank Hold 50 Sit Ups 40 OHS…95/65 30 Toes to Bar 20 Snatch…95/65 For Total Reps 2016 CrossFit Games Atlantic Regional... Read More

Strength: 3×3 Strict Pull Up Metcon: 2 Rounds of: 42cal Assault Bike 42 Pull Ups For Time (15min Time Cap)

Strength: 3×3 Back Squat Metcon: 27…21…15…9 of: Back Squat…135/95 Strict HSPU’s…floor KB Hang Snatch…53/35 1min Rest between sets For Time

Strength: 3×3 Power Clean Metcon: 2 Rounds of: 18 Power Cleans…185/125 24 Burpee Bar Touch 12 Ring Muscle Ups (sub- 18 Strict Chin Ups or... Read More

ENDURANCE: 2 Rounds of: 50cal Bike 25 Burpee onto plate 50 KB Swings…53/35 50cal Row 5min Rest For Time OLYMPIC- Clean n Jerk

With a partner complete the following: 1000m Row – One partner rows while the other holds a Deadlift…225/155. Partner can only row while the barbell... Read More

Strength: Max 10 rep OHS Metcon: 4 Rounds of: 30m Low Bar Prowler 30m High Bar Prowler 20 Chest to Bar Pull Ups 10 Burpee... Read More