Daily WOD

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

3 Rounds of: 100 Double Unders 7 Hang Clean n Jerks…185/115 For Time (10min Time Cap)   

100m Reverse Sled Pull…180/135 30 G.I. Janes 50cal Row 10 Wall Walks 800m Run For Time (18min time cap)   

4 Rounds of: 3min AMRAP of: 7 Thrusters…115/75 5 Burpee over Bar 1 Rope Climb 3min Rest For Total Reps   

2 Rounds of: 600m Row 30 Strict HSPU’s…floor 400m Run For Time (12min time cap)   Congrats Brynn n Shawn!

2min AMRAP of: 12 OHS…115/75 14 Chest to Bar Pull Ups 30 Double Unders 2min Rest 4min AMRAP of: 12 OHS…115/75 14 Chest to Bar... Read More

ENDURANCE: Every 4min for 40min complete: 4 Wall Walks 400m Run For Slowest Round    OLYMPIC- Snatch

With a partner complete the following: 27…21…15…9 of: Tire Flips (both partners) Burpees onto plate (both partners share reps) (Each partner does 50m reverse sled... Read More

30 High DD WB’s…20/14…12/11 25 Chest to Bar Pull Ups 10 Clean n Jerks…225/155 25 Chest to Bar Pull Ups 30 High DD WB’s…20/14…12/11 For... Read More

15min AMRAP of: 20 Hollow Rock n Roll (each rotation = 1rep) 40 Wall Ball Sit Ups 40 KB SDLHP…53/35 For Total Reps