Daily WOD

With a partner complete the following: 16min AMRAP of: 16 Wall Ball Sit Ups…20/14 100m Med Ball Sprint…20/14 For Total Reps – This is a... Read More

60 Wall Balls…20/14…10/9 50 Pull Ups 6 10m Bear Crawl 50 KB Swings…70/53 3min Rest 800m Run 20 Shoot Throughs 100m Sled Pull…180/135 30 Pull... Read More

27/6…21/4…15/2…9/1 of: Burpee onto Plate Rope Climbs For Time (14min Time Cap)  

3 Rounds of: 500m Row 15 OHS…135/95 For Time (11min Time Cap)  

3 Rounds of: 21 Toes to Bar 21 High Wall Balls…20/14…12/11 21 Hang Snatch…115/75 21 HSPU…25’s 2min Rest For Time (15min Time Cap)  

2 Rounds of: 8min AMRAP of: 15 Burpee Over Box…24/20″ 30 Cal Row 15 Single Arm KB Snatch…53/35 8min Rest For Total Reps   

**No CLASSES TODAY!!** We will be participating in the fundraiser Barbells for Boobs with CrossFit Diamond State at CrossFit Diamond State. Please come and support... Read More

With a partner complete the following: 200m Prowler Push…180/90 10 Tire Flips (both partners work together) 16 Burpee over Walls 400m KB Farmers Carry…140/106 For... Read More

15…10…5 of: Snatch…155/105 OHS…155/105 (5 Rope Climbs after each set) For Time (14min Time Cap)   

20min AMRAP of: 30 KB Swings…70/53 30 Push Ups 30 Butterfly Sit Ups 30 Russian Twists…20/14 (Every 4min 200m Run) For Total Reps  

2 Rounds of: 50cal Row 40 HSPU’s…25’s 30 Chest to Bar Pull Ups 3min Rest For Time (18min Time Cap)   

27…21…15…9 of: 10m Shuttle Touch Burpee Bar Touch (EMOM of 3 Power Cleans…185/125) For Time (15min Time Cap)  Where your pink and join us at... Read More

4 Rounds of: 5 Burpee Box Jumps…24/20″ 10 Ring Muscle Ups (sub- 15 Chin Ups) 15 High Double Dip Wall Balls…20/14…12/11 3min Rest For Time... Read More

ENDURANCE: 3 Rounds of: 100m Low Bar Prowler Push…50/20 1min Rest 800m Med Ball Run…20/14 (don’t drop the med ball on the pavement!) 2min Rest... Read More

With a partner, complete the following: 4000m Row For Time (one partner rows while the other holds 53/35 KB overhead with one arm. If the... Read More

Cash in- 150m Reverse Sled Drag…225/180 2min Rest then: 5 Rounds of: 15 HSPU’s…25’s 15 Hang Squat Cleans…95/55 For Time (18min Time Cap)   

75 10m Shuttle Touches 150 Butterfly Sit Ups 150 Russian Twists…20/14 (EMOM of 8 KB Swings…70/53) For Time (22min Time Cap)   

2 Rounds of: 6min AMRAP of: 20cal Row 40 Double Unders 8 Ring Muscle Ups (sub- 20 Ring Rows) 20 Wall Balls…20/14…10/9 6min Rest For... Read More

50 Shoulder to Overhead…135/95 50 Deadlift…135/95 50 Burpee Over Bar For Time (12min Time Cap)   

27…21…15…9 of: Back Squat…135/95 Chest to Bar Pull Ups For Time (12min Time Cap)   

Endurance: 15 Rounds of: 2min AMRAP of: 200m Sprint Remainder of 2min, max calorie row 2min Rest For Total Calories    OLYMPIC- Snatch

With a partner complete the following: 15…10…5 of: Rope Climbs (sub- 60…40…20 of Pull Ups) (After each set, 200m Prowler Push…90/50) For Time   

40…30…20…10 of: Heavy Wall Balls…30/20…10/9 HS Walk Meters (sub- bear crawl) For Time (15min Time Cap)  

4 Rounds of: 40 Wall Ball Sit Ups…20/14 60 Mountain Climbers 400m Run For Time (19min Time Cap)   

4 Rounds of: 4min AMRAP of: 20cal Row 15 HSPU’s…45 6 Ring Muscle Ups (sub- 15 Chin Ups) 4min Rest For Total Reps   

20min AMRAP of: 30 10m Shuttle Touches 20 KB Swings…70/53 30 High Wall Balls…20/14…12/11 20 Hang Cleans…135/95 30 Deadlifts…135/95 For Total Reps   

6min AMRAP of: 6 Burpee Over Bar 9 Toes to Bar 12 OHS…135/95 6min Rest then: 6min AMRAP of: 6 OHS…135/95 9 Toes to Bar... Read More

8 Rounds of: 250m Row 1min Rest 400m Run 1min Rest For Time (45min Time Cap)    OLYMPIC- Clean n Jerk

With a team of 3 complete the following: 5 Rounds of: 35 Bear Complex…95/55 50 Pull Ups 1min Rest For Time (30min Time Cap)   ... Read More

7min AMRAP of: Rope Climbs (EMOM 4 Burpee Box Jumps…24/20″) 7min Rest 7min AMRAP of: Snatches…165/115 (EMOM of 4 Burpee Box Jumps…24/20″) For Total Reps ... Read More

50…40…30…20…10 of: Wall Ball Sit Ups…20/14 Double Unders (15 Toes to Bar after each set) For Time (18min Time Cap)   

12min AMRAP of: Up ladder by 3 of: 3 High Wall Balls…20/14…12/11 3 KB Swings…70/53 6 High Wall Balls…20/14…12/11 6 KB Swings…70/53 Ect. Ect. Ect.... Read More

3 Rounds of: 30cal Row 20 Burpee Bar Touch 30 C2B Pull Ups 3min Rest For Time (18min Time Cap)   

30…20…10 of: Power Cleans…135/95 Front Squat…135/95 HSPU’s…45’s (4min Rest after set of 30, 2min Rest after set of 20) For Time (20min Time Cap)   *sign... Read More

ENDURANCE: 4 Rounds of: 150m KB Farmers Carry…140/106 (75m up and back) 800m Run 3min Rest For Time (40min Time Cap)    OLYMPIC- Snatch

With a partner complete the following: 100 KB SDLHP…70/53 (each partner completes 20reps before switching) 300m Prowler Sprint…90/50 (each partner pushes 50m at a time)... Read More