Daily WOD

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  

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