Daily WOD

With a partner complete the following: 20min AMRAP of: 50m Sled Drag…135/90 50m Reverse Sled Drag…135/90 200m Run 20 Clean n Jerks…135/95 For Total Reps... Read More

50 High Wall Balls…20/14…12/11 5 Rope Climbs 40 High Wall Balls…20/14…12/11 4 Rope Climbs 30 High Wall Balls…20/14…12/11 3 Rope Climbs For Time (13min Time... Read More

50…40…30…20…10 of: Wall Ball Sit Ups…20/14 (12 Toes to Bar and 6 Burpees after each set) For Time (16min Time Cap)    Post time and... Read More

21…15…9 of: Hang Cleans…115/75 Front Squat…115/75 HSPU…25 For Time (10min Time Cap)    Post time and load to comments

50 Box Jumps…24/20 50 Pull Ups 50cal Row 50 HR Push Ups 50 KB Swings…70/53 For Time (14min Time Cap)    Post time and load... Read More

6min AMRAP of: 8 Snatches…165/115 16 Burpee Over Bar 24 Toes to Bar 32 Heavy Wall Balls…30/20…10/9 6min Rest then: 8min AMRAP of: 8 Snatches…165/115... Read More

ENDURANCE: 3 Rounds of: 1200m Run 7 Wall Walks 5min Rest For Time     Post time and load to comments OLYMPIC- Clean n Jerk

With a partner complete the following: 500m Row 400m Med Ball Run…20/14 500m Row 400m Med Ball Run…20/14 24 Rope Climbs 48 Burpee Box Jumps…24/20″... Read More

70 OHS…115/75 (200m Run every 2min)  For Time  (12min time cap)   Post time and load to comments

60…50…40…30…20…10 of: Double Unders (14 WB Sit Ups…20/14/ 14 Russian Twists…20/14) For Time (18min Time Cap)   Post time and load to comments

4 Rounds of: 3min AMRAP of: 12 KB Swings…70/53 8 Burpee onto plate 12 Chest to Bar Pull Ups 3min Rest For Total Reps   ... Read More

3 Rounds of: 24cal Row 12 Shoot Throughs 24cal Row 6 Wall Walks For Time (13min Time Cap)    Post time to comments

12min AMRAP of: 90 Wall Balls…20/14…10/9 40 SDLHP…115/75 30 Burpee Bar Touches 20 Ring Muscle Ups For Total Reps    Post load and total reps... Read More

ENDURANCE: 6 Rounds of: 800m Run 12 G.I. Janes 3min Rest For Time     Post time to comments OLYMPIC- Snatch

With a partner complete the following: 15min AMRAP of: 25 KB Swings…70/53 (25reps each) 10 Burpee Box Jumps…24/20″ (10reps each) 15 Push Press…115/75 (15reps each)... Read More

5 Rounds of: 3min AMRAP of: 25m Prowler Push…270/180 Remainder of 3min AMRAP of: Rope Climbs 3min Rest For Total Reps    Post total reps... Read More

21…15…9 of: Hang Cleans…155/105 (75 Double Unders after each set) For Time    Post time and load to comments

3 Rounds of: 21 Back Squats…135/95 21 Toes to Bar 400m Run For Time (13min time cap)   Congrats Kevin and Laura on their new... Read More

3 Rounds of: 4min AMRAP of: 10 Calorie Row 8 Strict HSPU’s…floor 4min Rest For Total Reps    Post total reps to comments

6 Rounds of: 13 KB SDLHP…70/53 13 Goblet Squats…70/53 13 Chest to Bar Pull Ups 13 Burpees onto Plate For Time (15min Time Cap)   Post... Read More

ENDURANCE- “RUNNER’S HIGH” 4 Rounds of: 800m Run 3 Rope Climbs 3min Rest For Time (40min Time Cap)    Post time to comments OLYMPIC- Clean... Read More

With a partner complete the following: 20 Rounds of: 6 Burpee Box Jumps…28/24″ 30m Reverse Sled Pull…180/135 8 Toes to Bar For Time (Partner one... Read More

30…20…10 of: Thrusters…95/65 KB Swing…70/53 (EMOM 2 Burpees) For Time (12min Time Cap)    Post time and load to comments

3 Rounds of: 1min Plank Hold 30 Med Ball Sit Ups…20/14 400m Row 30 Russian Twists…20/14 1min L-Sit Hold For Time (18min Time Cap)   ... Read More

5 Rounds of: 7 Ring Muscle Ups (sub- 14 Ring Rows or Bar Muscle Ups) 14 High Double Dip Wall Balls…20/14…12/11 3min Rest For Time... Read More

3 Rounds of: 4min AMRAP of: 12 HSPU’s…25’s 6 Hang Cleans…185/105 36 Double Unders Rest 4min For Total Reps   Post load and total reps... Read More

11:00am CLASS ONLY TODAY 1mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1mile Run For Time   Post time to comments

MEMORIAL DAY HOURS: 11:00am Class Only “MURPH” ENDURANCE- 8 Rounds of: 500m Row 2:30 Rest For Time   Post time to comments OLYMPIC- SNATCH

With a partner complete the following: 10 Rounds of: 50m Sled Push…180/110 15 SDLHP’s…135/95 For Time (15min Time Cap)    Post time, team and load... Read More

27…21…15…9 of: Burpees Onto Plate (3 Rope Climbs after each set) For Time (12min Time Cap)    Post time to comments

3 Rounds of: 400m Run 20 HSPU…45’s 400m Row For Time (15min Time Cap)    Post time to comments

5 Rounds of: 30 Wall Balls…20/14…10/9 15 Toes to Bar For Time (18min Time Cap)    Post time and load to comments

21…15…9 of: Snatch…155/105 (50 Double Unders after each set) For Time (10min Time Cap)   Post time and load to comments

5 Rounds of: 15 Cal Row 9 Burpee Box Jumps…24/20″ For Time (12min Time Cap)    Post time to comments

ENDURANCE- 2 Rounds of: 1min HS Hold 400m Run 1min Rest 2 Rounds of: 1min Plank Hold 400m Run 1min Rest 2 Rounds of: 1min... Read More