Daily WOD

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

Strength: 5×3 Push Press Metcon: 5 Rounds of: 12 S2OH…155/105 12 Box Jumps…24/20″ 12 Toes to Bar For Time (14min Time Cap)  

Metcon: 4 Rounds of: 4min AMRAP of: 20/15 Cal Assault Bike 15 Burpee onto plate  20 Power Snatches…95/65 4min Rest For Total Reps  COMING SOON… ... Read More

Strength: 5×2 Power Clean Metcon: 12min AMRAP of: 60 Cal Row 50 Strict HSPU’s…25’s 40 Power Cleans…135/95 30 Burpee onto plate For Total Reps  

Strength: 5,4,3,2,1 of Front Squat Metcon: 3 Rounds of: 30 Chest to Bar Pull Ups 50 Wall Balls…20/14…10/9 3min Rest For Time (17min Time Cap)  

Strength: 5,4,3,2,1 Deadlift (work up to a heavy single) Metcon: 50 Double Unders 30 Toes to Bar 30 HSPU’s…25’s 25 Deadlifts…225/155 30 HSPU’s…25’s 30 Toes... Read More

17min AMRAP of: 40 Burpee Bar Touch 30 Snatches…135/95 50 Wall Balls…20/14…10/9 For Total Reps  

Strength: 3×5 Back Squat Metcon: 30…20…10 of: Back Squat…165/115 Toes to Bar For Time (12min Time Cap)  

22min AMRAP of: 22 Butterfly Sit Ups 22 Russian Twists…20/14 22 KB Swings…70/53 12 30m Shuttle Touches For Total Reps  

Strength: 3×5 Bent Over Barbell Row Metcon: 40 HSPU’s…45’s 1000m Row 3min Rest 30 HSPU’s…45’s 750m Row 3min Rest 20 HSPU’s…45’s 500m Row For Time... Read More

Strength: 6×2 TnG Snatch Metcon: 7 Rounds of: 6 Hang Cleans…185/125 6 Burpee Over Box For Time (10min Time Cap)   Sign up below for the... Read More

**OPEN FOR FITNESS TODAY** Strength: 3×2 Thruster Metcon: 7min AMRAP of: 30/25 Cal Assault Bike 30 KB Single Arm Snatch…70/53 30 Thrusters…95/65 30 Chest to... Read More

Strength: 5×3 Shoulder Press Metcon: 4 Rounds of: 20/15 Cal Assault Bike 21 SDLHP’s…115/75 21 Shoulder to OH…115/75 21 Pull Ups 3min Rest For Time... Read More

20min AMRAP of: 24 Butterfly Sit Ups 12 KB Swings…70/53 12 30m Shuttle Touches For Total Reps    

Strength: 5×3 OHS Metcon: 5 Rounds of: 40 Double Unders 12 OHS…135/95 For Time (12min Time Cap)  

Strength: 8min to work up to a heavy Snatch Metcon: 5 Rounds of: 3min AMRAP of: 20cal Row 10 Burpee Box Jump Over…24/20″ 15 Hang... Read More

Strength: 2×8 Back Squat Metcon: 2 Rounds of: 70 Wall Balls…20/14…10/9 40 Chest to bar pull ups 3min Rest For Time (15min Time Cap)  Mark... Read More

ENDURANCE: 100/80cal Assault Bike 2000m Row (EMOM of 7/4 Push Ups) For Time  (25min Time Cap)   OLYMPIC- Snatch

With a partner complete the following: 2 Rounds of: 50 Shoot Throughs 60 KB Single Arm Snatches…53/35 70 Burpee onto plate 80 Thrusters…95/55 3min Rest... Read More

Strength: 5×3 Strict Chest to Bar Pull Ups Metcon: 3 Rounds of: 12 Hang Cleans…185/125 75 Double Unders For Time (12min Time Cap)  

27…21…15…9 of: Toes to Bar OHS…95/55 (EMOM of 3 Burpee Box Jumps…24/20″) For Time (15min Time Cap)  

Strength: 3×3 Front Squat Metcon: 4 Rounds of: 4min AMRAP of: 20/15 Cal Assault Bike 20 KB Swings…70/53 5 Wall Walks 10 30m Shuttle Touches... Read More

Strength: 3×3 Shoulder Press Metcon: 12min AMRAP of: 30 Chest to Bar Pull Ups 30 S2OH…135/95 30 Cal Row 30 Butterfly Sit Ups For Total... Read More