Daily WOD

50 HSPU’s…25’s 1000m Row 50 Heavy Wall Balls…30/20…10/8 For Time (12min Time Cap)   

In groups of 3 complete: 15 Rounds of: 15 Snatches…95/55 15 OHS…95/55 50m Reverse Sled Drag…135/90 For Time (20min Time Cap) *one partner completes one... Read More

3 Rounds of: 1min AMRAP of- Wall Ball Sit Ups…20/14 1min AMRAP of- Grasshoppers 1min AMRAP of- Russian Twists…20/14 1min AMRAP of- Burpee onto plate... Read More

100m Sled Drag…90/45 21 Chest to Bar Pull Ups 15 Toes to Bar 100m Sled Drag…90/45 15 Chest to Bar Pull Ups 10 Toes to... Read More

50 KB Swings…70/53 40 Thrusters…115/75 3min Rest 40 HSPU’s…25’s 30 KB SDLHP’s…70/53 2min Rest 30 KB Swings…70/53 20 Thrusters…115/75 For Time (16min Time Cap)   

3 Rounds of: 30cal Row 10 Ring Muscle Ups (sub- 20 Chin Ups) 15 Lateral Burpee Box Jumps…24/20″ 4min Rest For Time (25min Time Cap) ... Read More

ENDURANCE: 1mile Run 3min Rest 1200m Run 2min Rest 800m Run 1min Rest 400m Run For Time    OLYMPIC- Clean n Jerk

With a partner complete the following: 100m Reverse Sled Drag…180/90 100m Sled Drag…180/90 200m Farmers Carry…70/53 30 Burpee Over Wall (sub- 50 Burpee bar touch)... Read More

21…15…9 of: High Double Dip Wall Balls…20/14…12/10′ Power Cleans…165/115 (EMOM of (2) 10m Shuttle touch) For Time (12min Time Cap)   

3 Rounds of: 50 Wall Ball Sit Ups…20/14 50 Russian Twists…20/14 15 Burpee Box Jumps…20/18″ 1min Rest For Time (15min Time Cap)   

2 Rounds of: 48 Pull Ups 50m Prowler Push…270/180 5min Rest For Time (14min Time Cap)   

1000m Row 5min Rest then: 5 Rounds of: 12 Thrusters…95/55 12 SDLHP…95/55 (EMOM 3 Burpee over Bar) For Time (17min Time Cap)   

2 Rounds of: 7min AMRAP of: 50 Double Unders 30 KB Swings…70/53 25 Box Jumps…24/20 20 HSPU’s…25 10 Bar Muscle Ups (sub- 10 Chin Ups,... Read More

ENDURANCE: 40min AMRAP of: 200m Run 15cal Row 20 Grasshoppers 20 Air Squats 20 Sit Ups 20 Push Ups 10 Burpees For Total Rounds   ... Read More

With a partner complete the following: 54…42…30…18 of: Hang Clean…115/75 S2OH…115/75 Pull Ups (both partners complete a light prowler push 50m each after each set…140/90)... Read More

3 Rounds of: 4min AMRAP of: 21 Wall Balls…20/14…10/9 21 KB Swings…70/53 21cal Row 4min Rest For Total Reps   

15min AMRAP of: Cash in- 800m Run 15 Snatches…95/55 15 Wall Ball Sit Ups 30 Double Unders 15 Toes to Bar For Total Reps   

45 Chest to Bar Pull Ups 35 HSPU’s…25’s 25 KB Swings…70/53 15 Burpee Box Jumps…24/20″ 5 Rope Climbs For Time (15min Time Cap)   

4 Rounds of: 30cal Row 10 OHS…155/105 3min Rest For Time (18min Time Cap)   

3 Rounds of: 12 Thrusters…135/95 24 Chest to Bar Pull Ups 12 SDLHP…135/95 24 Sit Ups (EMOM 3 Burpee onto plate) For Time (14min Time... Read More

5 Rounds of: 800m Run 20cal Row 2min Rest For Time (45min Time Cap)    OLYMPIC- Clean n Jerk

With a partner complete the following: 30 Burpee Tire Flips (sub- 30 Burpees, 30 KB Swings…53/35) 400m Sled Drag…225/180 30 Burpee over Wall (sub- Burpee... Read More

10-1 of: Push Press…115/75 Hang Squat Cleans…115/75 Cash out- 800m Run For Time (12min Time Cap)   

4 Rounds of: 4min AMRAP of: 20cal Row 4 Rope Climbs 10 Burpee onto Plate 4min Rest For Total Reps   

12min AMRAP of: 30 Wall Balls…20/14…10/9 7 Ring Muscle Ups (Sub- 7 strict pull ups, 7 HR push ups) For Total Reps   

6 Rounds of: 9 Hang Snatch…115/75 9 OHS…115/75 9 HSPU…45’s 1min Rest For Time (15min Time Cap)       

21…15…9 of: Power Cleans…155/105 Burpee Over Bar 6min Rest 21…15…9 of: Chest to Bar Pull Ups (200m sprint after each set) For Time (17min Time... Read More

ENDURANCE: 10 Rounds of: 5 Burpees 15 Wall Balls…20/14…10/9 400m Run For Time (40min Time Cap)    OLYMPIC- Snatch

With a partner complete the following: 400m Med Ball Run…30/20 (both partners Run) 50 Toes to Bar 50 HR Push Ups 400m KB Farmers Carry…70/53... Read More

4 Rounds of: 15 Deadlifts…185/125 10 Hang Clean…185/125 5 S2OH…185/125 (20cal Row after each round) For Time (16min time cap)   

15min AMARAP of: 20 Double Unders 15 Pull Ups 10 Right Arm KB OHS…53/35 10 Left Arm KB OHS…53/35 For Total Reps       

7 Snatches…205/135 400m Run 7 Snatches…185/120 400m Run 7 Snatches…155/105 400m Run For Time (12min time cap)  

4 Rounds of: 30cal Row 25 HSPU’s…25’s 20 KB Swings…70/53 3min REST For Time (20min Time Cap)  

3 Rounds of: 6min AMRAP of: 21 Back Squats…135/95 15 Burpee Bar Touch 9 Ring Muscle Ups (sub- 3 Pull Ups, 3 HR Push Ups)... Read More

ENDURANCE: 2 Rounds of: 30m Bear Crawl 30m Burpee Broad Jump 1mile Run For Time    OLYMPIC- Clean n Jerk

With a partner complete the following: 63…45…27 of: KB SDLHP’s…70/53 HR Push Ups Pull Ups KB Goblet Squats…70/53 (100m OH Walking Lunge…45/25 after each set)... Read More