Daily WOD

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

Strength: 3×3 Bench Press Metcon: 30…20…10 of: Assault Bike Cals Hang Clean…115/75 HR Push Ups For Time (10min Time Cap)  

Strength: 3×3 OHS 3×3 SDLHP Metcon:  2 Rounds of: 7min AMRAP of: 24 OHS…115/75 24 Toes to Bar 24 SDLHP…115/75 24 Cal Row 7min Rest... Read More

ENDURANCE: 5 Rounds of: 40 Butterfly Sit Ups 40 Russian Twists…20/14 10 30m Shuttle Touches 2min Rest For Time   This coming Saturday “JIMMY DYCE”. Register... Read More

With a partner complete the following: 10 Rounds of: 30/20 Cal Bike 18 Chest to Bar Pull Ups 18 Front Squats…115/75 For Time (One partner... Read More

Strength: 3×5 Strict Chin Up Metcon: 10min AMRAP of: 5 Burpee Box Jumps…24/20″ 15 Snatches…95/65 For Total Reps   This Saturday Feb 13th 12:00pm “CHASING FITNESS”... Read More

Strength: 3×5 Front Squat Metcon: 60/30…40/20…20/10 of: High Wall Balls…20/14…12/11 Toes to Bar For Time (12min Time Cap)   This Saturday, “CHASING FITNESS” 12:00pm, $30. Learn... Read More

Strength: 3×5 Bent Over Row Metcon: 5 Rounds of: 500m Row 50 Double Unders 3min Rest For Time   **Register for “JIMMY DYCE”: https://www.eventbrite.com/e/jimmy-dyce-hero-wod-tickets-20909344412?invite=&err=29&referrer=&discount=&affiliate=&eventpassword= **Sign up... Read More

Strength: 5×2 Hang Squat Clean Metcon: 3 Rounds of: 30 Strict HSPU’s…25’s 15 Hang Squat Cleans…155/105 For Time (16min Time Cap)  

3 Rounds of: 6min AMRAP of: cash in: 30m Low Prowler…90/20 30m High Prowler…90/20 remainder of 6min: 25 Chest to Bar Pull Ups 15 Burpee... Read More

ENDURANCE: 3 Rounds of: 50/40 Cal Assault Bike 50 Butterfly Sit Ups 800m Run 3min Rest For Time   February 20th. Sign up for “JIMMY DYCE”... Read More

With a partner complete the following: 500m Row (both partners) 80 OHS…155/105 (200m Row to every time the barbell is dropped or transitioned) For Time... Read More