Daily WOD

Strength: 3×5 Bench Press Metcon: 5 Rounds of: 3min AMRAP of: 10 Snatches…135/95 10 Burpee Box Jumps…24/20″ 15/10cal Row 3min Rest For Total Reps  

Strength: 3×5 Back Squat Metcon: 21…15…9 of: Back Squat…155/105 Chest to Bar Pull Ups (5 Shoot Throughs after each set) For Time (12min Time Cap)  

20min AMRAP of: 3 Rounds of: 20cal Bike 12 SDLHP’s…155/105 Then: 21…15…9 of: Hang Cleans…155/105 Burpee Bar Touch Then: 9…7…5 of: Thrusters…155/105 Ring Muscle Ups... Read More

ENDURANCE: With a partner, complete the following: 40min AMRAP of: 40 Cal Row 40 KB Swings…70/53 (Every 3min 4 30m Shuttle Touches) For Total Reps... Read More

With a partner complete the following: 200cal Assault Bike (EMOM of 4 Burpee onto plate) For Time -both partners do the 4 burpees at the... Read More

13min AMRAP of: 55 Deadlifts…225/155 55 Wall Balls…20/14…10/9 55 Calorie Row 55 HSPU’s For Total Reps  

20min AMRAP of: 30 KB Swings…70/53 30 Butterfly Sit Ups 30 Pull Ups (Every 4min 400m Run) For Total Reps  Come in for Exploga… yoga/mobility... Read More

Strength: 3×5 Dips Metcon: 100 Wall Balls…20/14…10/9 60 HR Push Ups 100 Cal Row For Time (12min Time Cap)   Saturday am Exploga!!

Strength: 3×5 Bent Over Row Metcon: 12min AMRAP of: 24 SDLHP’s…115/75 24 HSPU’s…25’s 24 Toes to Bar For Total Reps  

Strength: 3×3 Thruster Metcon: 30…20…10 of: Calorie Row Thrusters…115/75 cash out- 6 Rope Climbs For Time (12min Time Cap)  

ENDURANCE: With a partner complete the following: 40min AMRAP of: 40cal Row 30cal Bike 10 30m Shuttle Touches For Total Reps (One partner works at... Read More

5 Rounds of: 30 Wall Balls…20/14…10/9 10 Burpee onto Plate 30 KB Swings…53/35 1min Rest (18min Time Cap)  

Auxiliary: Bar Muscle Up technique Metcon: 7min AMRAP of: 10 Snatches…75/55 3 Bar Muscle Ups For Total Reps   T-Shirts are in!!! $25 gets you looking... Read More

2 Rounds of: 800m Run 50 Butterfly Sit Ups 40 KB Swings…70/53 30 Burpee onto plate Rest 3min For Time  

Strength: 3×5 Chin Ups Metcon: 50…40…30 of: Wall Balls…20/14…10/9 (10 Ring Muscle Ups after each set) (Sub- 10 Chin Ups, 10 Burpees) For Time (12min... Read More

Strength: 3×2 TnG Snatch Metcon: 5 Rounds of: 10 Shoot Throughs 15 Snatches…95/65 20/15 Cal Assault Bike For Time (12min Time Cap)  

Strength: 3×3 OHS Metcon: 2 Rounds of: 8min AMRAP of: 40/30 Calorie Row 20 OHS…135/95 4 Rope Climbs 20 HSPU’s…45’s 8min Rest For Total Reps  

ENDURANCE: 800m Med Ball Run…20/14 50 Butterfly Sit Ups 50cal Assault Bike 50 KB Swings…53/35 800m Run 30 Butterfly Sit Ups 30cal Assault Bike 30... Read More

3 Rounds of: 5min AMRAP of: Cash in: 30 HSPU’s…25’s 30m Low Bar Prowler 30m High Bar Prowler Then: 20cal Row 10 Burpee onto Plate... Read More

Strength: 3×3 Squat Cleans Metcon:  

18min AMRAP of: 30cal Row 30 Butterfly Sit Ups 30 KB Swings…70/53 20 30m Shuttle Touches For Total Reps  

Strength: 5×2 Weighted Chin Up Metcon: 4 Rounds of: 3min AMRAP of: cash in- 20/15cal Assault Bike 3 Rope Climbs 30 Wall Balls…20/14…10/9 3min Rest... Read More

Strength: 5min EMOM of: 2 Hang Cleans (work up to a heavy double) Metcon: 3 Rounds of: 36cal Row 24 HSPU’s…45’s 12 Hang Cleans…185/125 4min... Read More

Strength: 3×3 Thruster Metcon: 27…21…15…9 of: Thrusters…95/65 SDLHP’s…95/65 (EMOM 3 G.I. Janes) For Time (10min Time Cap)  

ENDURANCE: 4 Rounds of: 30m Low Bar Prowler 30m High Bar Prowler 800m Run For Time    OLYMPIC- Snatch

With a partner complete the following: 3 Rounds of: 60 Toes to Bar 40 HSPU’s…25’s 60 Hang Cleans…115/75 For Time  

3 Rounds of: 30/20 Cal Assault Bike 30 Butterfly Sit Ups 20 KB Swings…70/53 10 Burpee Box Jumps…24/20″ 2min Rest For Time (22min Time Cap) ... Read More

Strength: 3×5 Dips Metcon: 32…25…18…11 of: Thrusters…115/75 (50 Double Unders after each set) For Time (12min Time Cap)  

Strength: 5×2 Clean n Jerk TnG Metcon: 5 Rounds of: 3min AMRAP of: cash in- 30/20cal Row 10 Clean n Jerk…155/105 4 Ring Muscle Ups... Read More

Strength: 5×3 OHS Metcon: 3 Rounds of: 27 High Wall Balls…20/14 21 Chest to Bar Pull Ups 15 OHS…115/75 9 Burpee onto Plate For Time... Read More

ENDURANCE: 4 Rounds of: 30 Cal Bike 2min Plank Hold 800m Run 3min Rest For Time   OLYMPIC- Clean n Jerk

Heat Schedule for tomorrow:  

**NO CLASSES TODAY** We are running the Hero WOD “JIMMY DYCE” today. Stop by and bring your friends and family even if you didn’t sign... Read More

Strength: 3×5 Shoulder Press 3×5 Strict Pull Up Metcon: 27…21…15…9 of: Calorie Row Shoulder to OH…135/95 For Time (12min Time Cap)   Register HERE for the... Read More

20min AMRAP of: 30 Sit Ups 30 KB Swings…70/53 60 Double Unders 15 Burpee Bar Touch For Total Reps  “JIMMY DYCE” hero workout and fundraiser... Read More

Strength: 3×5 Front Squat Metcon: 8min AMRAP of: 20 Chest to Bar Pull Ups 10 30m Shuttle Touches (touch a wall 10 times and return... Read More