Daily WOD

20min AMRAP of: 50 Sit Ups 30 30m Shuttles 10 Wall Walks For Total Reps

3 Rounds of: 15 Hang Squat Clean…155/105 20 Cal Row 50 Double Unders 2min Rest For Time (17min Time Cap)

Strength: 5,4,3,2,1 of Shoulder Press Metcon: 27…21…15…9 of: Shoulder to OH…115/75 Toes to Bar Assault Cals (3min Rest after each round) For Time (22min Time... Read More

3 Rounds of: 1min AMRAP of: Snatches…115/75 1min Rest Then: 3 Rounds of: 1min AMRAP of: 4 Burpee Bar Touch 6 Chest to Bar Pull... Read More

ENDURANCE: 4 Rounds of: 10min AMRAP of: Cash in- 800m Run 30cal Row 20cal Bike 30 KB Swings…53/35 5min Rest For Total Reps OLYMPIC- Snatch

With a partner complete the following: 200 Thrusters…95/65 (EMOM one partner does 8 Pull Ups) For Time (20min Time Cap) – One partner works at... Read More

Strength: 3×3 Deadlift Metcon: 3 Rounds of: 4min AMRAP of: 20 Deadlifts…225/155 90 Double Unders 30 Toes to Bar 40 High Wall Balls…20/14…12/11 4min Rest... Read More

2 Rounds of: 24 Hang Cleans…135/95 12 High Box Jumps…32/28 24 Butterfly Sit Ups 12 Assault Cals (EMOM of 4 Burpee Over Bar) For Time... Read More

Strength: 3×3 Front Squat Metcon: 21…15…9 of: Front Squat…165/115 Chest to Bar Pull Ups HSPU’s…45’s For Time (12min Time Cap)  

Auxiliary: 500m Row for time Metcon: 1000m Row 30 OHS…135/95 15 Ring Muscle Ups (sub- 30 Chin Ups) For Time  

4 Rounds of: 24 S. Arm KB Snatches…70/53 20 Bench Press…135/95 16 Toes to Bar 400m Run 2min Rest For Time (23min Time Cap)  

ENDURANCE: 40min AMRAP of: 20/15cal Bike 30cal Row (Every 8min 800m Run) For Total Cals   OLYMPIC- Clean n Jerk

With a partner complete the following: 75m Prowler Push…180/90 (each) Then: 6 Rounds of: 21 Hang Cleans…95/65 15 Front Squats…95/65 9 Push Press…95/65 (Each partner... Read More

Strength: 5min EMOM of: 3 Back Squats Metcon: 44 HDDWB’s…20/14…12/11 44 Chest to Bar Pull Ups 22 Lateral Burpee Box Jump Overs…24/20″ For Time (12min... Read More

4 Rounds of: 4min AMRAP of: 15/10cal Bike 15 Snatches…95/65 15 Butterfly Sit Ups 15 Toes to Bar 4min Rest For Total Reps  

Strength: 5×5 Strict Chest to Bar Pull Ups Metcon: 3 Rounds of: 800m Run 4 Rope Climbs For Time (18min Time Cap)  

Metcon: 16min AMRAP of: 16 HSPU’s…25’s 24 Cal Row For Total Reps Auxiliary: 3min Plank Variations 45sec plank hold 45sec RT arm LF leg extended... Read More

Strength: Work up to a heavy set of 8 Thrusters Metcon: 6min AMRAP of: 12 Thrusters…115/75 12 Chest to Bar Pull Ups 6min Rest 6min... Read More

ENDURANCE: 32min AMRAP of: 30m Shuttle Touches -every odd min 6 Toes to Bar -every even min 8 Russian Twists…20/14 For Total Shuttle Touches   OLYMPIC-... Read More

With a partner, complete the following: 10 Rounds of: 30m Low Bar Prowler 30m High Bar Prowler 30m Low Bar Prowler 30m High Bar Prowler... Read More

Strength: 10-1 of Deadlifts -start each set at the bottom of every min and rest for the remainder of the min Metcon: 32 Burpee Box... Read More

Strength: 5×2 Turkish Get Up Metcon: 21…15…9 of: Assault Bike Cals HSPU’s…45’s S. Arm KB Snatches…70/53 Toes to Bar For Time (15min Time Cap)  

Strength: 3×5 Weighted Strict Pull Up Metcon: 70cal Row 1min Rest 60 Wall Balls…20/14…10/9 1min Rest 50 KB Swings…70/53 1min Rest 150 Double Unders For... Read More

Strength: 3×5 Front Squat Metcon: 10-1 of: Squat Snatch…135/95 (1 Rope Climb after every set) For Time (15min Time Cap)  

3 Rounds of: 6min AMRAP of: Cash in: 30m Low Bar Prowler…90/50 30m High Bar Prowler…90/50 Then: 24 Chest to Bar Pull Ups 24 Burpee... Read More

ENDURANCE: 4 Rounds of: 800m Row 50 Sit Ups 800m Run 4min Rest For Time   OLYMPIC- Clean n Jerk

With a partner complete the following: 42/21…30/15…18/9 of: High Double Dip Wall Balls…20/14…12/11 Bar Muscle Ups (EMOM of 3 Burpees onto plate (each)  

Strength: 10min to establish 1rm Shoulder Press Metcon: 30 HSPU’s…45’s 3min Rest 60cal Row 3min Rest 30 Snatches…155/105 For Time (15min Time Cap)  

Strength: 10mins to find a 1rm Back Squat Metcon: 30…20…10 of: OHS…115/75 Chest to Bar Pull Ups (400m Run, 2min Rest after each set) For... Read More

Auxiliary: 3min AMRAP of: Hollow Rock n Rolls Metcon: 2 Rounds of: 30/20cal Assault Bike 25 KB Swings…70/53 20 Burpee Bar Touch 3min Rest For... Read More

Auxiliary: 30m High Bar Prowler…0 30m Low Bar Prowler…0 30m High Bar Prowler…0 For Time Metcon: 21…15…9 of: Power Clean…205/135 (60 Double Unders after each... Read More

Strength: 3 Rounds of: 8 Weighted Pull Up 8 Shoulder Press 2min Rest Metcon: 3 Rounds of: 28 Toes to Bar 56 Wall Balls 4... Read More

NO CLASSES TODAY HAPPY EASTER!

*NO CLASSES ON SUNDAY* With a partner complete the following: 2 Rounds of: 100cal Row 800m Med Ball Run 80 Toes to Bar 70 SDLHP’s…135/95... Read More

Strength: 5×1 Thruster Metcon: 21…18…15…12…9…6…3 of: Thrusters…95/65 Burpee Over Bar For Time  

60/50cal Assault Bike 6 Rope Climbs 400m Run 6 Rope Climbs 60/50cal Assault Bike For Time