Daily WOD

50…40…30 of: Wall Ball Sit Ups…20/14 Russian Twists…20/14 (25 OHS…115/75 after each set) For Time (15min Time Cap)   

20min AMRAP of: 30 Toes to Bar 30 Hang Squat Cleans…95/55 30 HSPU…25’s 30 S. Arm KB Snatch…53/35 30 Box Jump Overs…24/20″ 30 Push Press…95/55... Read More

4 Rounds of: 4min AMRAP of: 20cal Row 15 Burpees onto plate 15 Pull Ups (sub- 6 Ring Muscle Ups) 15 High Wall Balls…20/14…12/11 4min... Read More

Enjoy your Labor Day everyone!!

**NO CLASSES LABOR DAY** ENDURANCE: 3 Rounds of: 100m KB Farmers Carry…53/70 400m Med Ball Run…20/14 10 High Wall Balls…20/14…12/11 800m Run 3min Rest For... Read More

With a partner complete the following: 2 Rounds of: 1500m Row (Partner holds pike position while other partner rows) 75m Walking OH Lunge…45/25 10 Rope... Read More

100m Prowler Push…180/110 2min Rest then: 5 Rounds of: 18 Wall Balls…20/14…10/8 10 Hang Cleans…135/95 For Time (14min Time Cap)   

75 Toes to Bar 100 Wall Ball Sit Ups…20/14 125 Russian Twists…20/14 150 Double Unders (EMOM of 10 Push Ups) For Time (18min Time Cap) ... Read More

3 Rounds of: 5min AMRAP of: 15 HSPU’s…25’s 15 Chest to Bar Pull Ups 15 Lateral Box Jump Overs…24/20″ 15 KB Swings…70/53 5min Rest For... Read More

1000m Row 3min Rest then: 18…16…14…12 of: Snatch…115/75 Burpee Over Bar For Time (18min Time Cap)  

6 Rope Climbs 21 Thrusters…115/75 400m Run 4min Rest 4 Rope Climbs 15 Thrusters…115/75 400m Run 3min Rest 2 Rope Climbs 9 Thrusters…115/75 400m Run... Read More

Endurance: 5 Rounds of: 400m Run 3 Burpee Over Wall 400m Run 3min Rest For Time    Olympic- Snatch

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