Daily WOD

CORE VALUES: 27…21…15…9 of: DB Sit Ups…light Russian Twists (right/left=1rep) Grasshoppers (right/left=1rep) METCON: 40cal Run then: 5 Rounds of: 15 Hang Snatches…95/65 20 Back Squat…95/65... Read More

10 Rounds of: 40’ Rope Sled Drag…315/225 6 Bench Press…225/135 9 S DB Front Squats……70/50 12/9cal Bike For Time GOOD LUCK COACH TRACY, KARIS AND... Read More

METCON: 30/21cal Ski 30 Single DB Step Ups…50/35…20” 30 HSPU…floor 30 Pull Ups 30 HSPU…floor 30 Single DB Step Ups…50/35…20” 30/21cal Ski For Time (15min... Read More

MILE MASTERY: 1mile Run (check in) METCON: 10 Rounds of: :20sec Bike :40sec Rest :20sec Row 1:40min Rest For Total Calories

10 Rounds of: 15 Jumping Air Squats 10 KB Swings 5 Burpees 2min Rest then: 10 Rounds of: 15 DB Snatches 10 Sit Ups 5... Read More

METCON: 3 Rounds of: 20 Clean n Jerks…135/95 20 Burpee Over Bar For Time (12min Time Cap) MILE MASTERY: 2 Rounds of: 6min EMOM of:... Read More

50…40…30…20 of: or 40…32…24…17 of: Ski Cals Bike Cals then: 50…40…30…20 of: or 40…32…24…16 of: Row Calories DB Box Step Ups…20”…35/25 For Time

10 Rounds of: 2min AMRAP of: 12/9cal Bike 6 Clean n Jerk…185/125 12/9cal Ski 12 Deadlifts…185/125 2min Rest For Total Reps

METCON: 2 Rounds of: (10) 30m Reverse Sled Drag…180/135 35 Burpee onto plate 40 Pull Ups For Time (19min Time Cap) MILE MASTERY: 16min EMOM... Read More

CORE VALUES: 9min AMRAP of: 20 Rt Side Hip Raise 20 Lf Side Hip Raise 20 Sit Ups (Start with and Every 3min 1min Plank... Read More

Every 3min for 21min: 12/9cal Ski 10m Walking Lunge 10 Toes to Bar 3min Rest then: Every 3min for 18min: 30 Alternating Single Arm Clean... Read More

METCON: 40/8…30/6…20/4…10/2 High Wall Balls…20/14…12/11 30m Sandbag Carries…150/100 For Time (13min Time Cap) MILE MASTERY: 4 Rounds of: 3min Run 3min Rest Still time to... Read More

METCON: 3 Rounds of: 18 Snatches…135/95 27/21cal Bike 1min Rest For Time (15min Time Cap) MILE MASTERY: 8 Rounds of: :55sec Sprint 1:05min Rest FAT... Read More

***NO CLASSES TODAY***

10-1 of: Deadlift…295/220 Bench Press…195/135 Squat Clean…145/105 For Time

METCON: 2 Rounds of: 45 Back Squat…115/75 21 Burpee over bar 21 Chest to Bar Pull Ups For Time (14min Time Cap) MILE MASTERY: 18min... Read More

CORE VALUES: 8min AMRAP of: 21 DB Sit Ups 21 Russian Twists 21 Goodmornings 21 Grasshoppers METCON: 6 Rounds of: :40sec AMRAP of Row Cals... Read More

5 Rounds of: 2 Rounds of “CINDY” 15/12cal Bike 2min Rest then: 7 Rounds of: 12/9cal Ski (4) 30m Shuttle Touch 2min Rest then: 9... Read More

METCON: 40/32cal Row 40 Bench Press…135/95 30/21cal Row 30 Dips 20/17cal Row 20 Strict HSPU…45’s For Time (11min Time Cap) MILE MASTERY: 2 Rounds of:... Read More

***NO 6am or 7:30am CLASS TODAY*** METCON: Every 4min for 20min: 8 Clean n Jerks…155/105 16 High Wall Balls…20/14…12/11 60m Sled Push…135/90 For Slowest Round... Read More

MERRY CHRISTMAS EVERYONE!!! ***NO CLASSES TODAY***

***Classes at 9am and 10:30am ONLY TODAY*** ***CLOSED 12/25*** 1 Ring Muscle Up (sub: Bar MU or 3 Chin Ups) 2 OHS…95/65 pounds 3 Hang Squat... Read More

***PM CLASSES CANCELED TONIGHT***STRENGTH: 21…18…15…12 of: Strict Pull Ups Bench Press Bent Over Row Dips DB Curl METCON: 3 Rounds of: 7 Wall Walks 60m... Read More

METCON: 3 Rounds of: 1:20min AMRAP Bike Cals 1:40min Rest 1:20min AMRAP Row Cals 1:40min Rest 1:20min Ski Cals 1:40min Rest For Total Calories MILE... Read More

25 Rounds of: 9 KB Swings…70/53 6 Wall Balls…20/14…10 3 Burpee Box Jump (flip box once after each round so round alter from 24” to... Read More

METCON: Every 4min for 20min: 20/17cal Ski (9) 10m Shuttle Touch 10 Burpee Bar Touch For Slowest Round CORE VALUES: 21…15…9 of: DB Sit Ups... Read More

METCON: 5 Rounds of: 9 Clean n Jerks…155/105 15/12cal Bike 18 Pull Ups For Time (20min Time Cap) MILE MASTERY: 8 Rounds of: :45sec AMRAP... Read More

2…3…4…3…2 of: Min AMRAP Bike Cals Min AMRAP Row Cals (1min Rest between exercises and sets) For Totals Cals

12 Rounds of: 6 Bench Press…225/105 9 S Arm DB Hang Clean…70/50 12 S DB Squats…70/50 30m Sled Push…315/270 For Time

STRENGTH: 12…9…6 of: Strict Pull Ups Bent Over Row Ring Row DB Curl METCON: 3…2…1 of: Min AMRAP Treadmill Cals Min AMRAP Row Cals For... Read More

METCON: 3 Rounds of: 18 Snatch…135/95 30/24cal Bike (2min Rest) For Time (17min Time Cap) MILE MASTERY: 4 Rounds of: 1:20min Treadmill :20sec Rest :40sec... Read More

Every 7min for 35min: 4 30m Shuttle Touch 12 Burpee Bar Touch 12 Toes to Bar 24 KB Swings…70/53 24/19cal Row For Slowest Round

METCON: 27…21…15…9 of: Thrusters…95/65 Pull Ups For Time (12min Time Cap) MILE MASTERY: 10 Rounds of: :40sec Treadmill :40sec Rest

METCON: 21 Devils Press…50/35’s 21/17cal Bike 1min Rest 18 Devils Press…50/35’s 21/17cal Bike 1min Rest 15 Devils Press…50/35’s 21/17cal Bike For Time (15min Time Cap)... Read More