Daily WOD

4 Rounds of: 200m Sprint 24 Chest to Bar Pull Ups 200m Sprint 2min Rest (18min Time Cap)    Post time to comments

75 Snatches…75/55 For Time    Post time and load to comments

3 Rounds of: 6min AMRAP of: 30 Box Jumps…24/20″ 30 Cal Row 30 Burpee onto plate 10 Bar Muscle Ups 6min Rest For Total Reps ... Read More

50…40…30…20…10 of: KB Swings…70/53 pounds (After each set there is an 800m Run followed by a 3min Rest) For Time    Post time and load... Read More

21…15…9 of: Calorie Row Shoulder to OH…135/95 Toes to Bar For Time (10min Time Cap)    Post time and load to comments

15min AMRAP of: 30 Russian Twists…20/14 30 Wall Ball Sit Ups…20/14 (EMOM of 3 Burpees) For Total Reps    Post total reps and load to... Read More

6…5…4…3…2…1 of: Rope Climbs (400m Run after each set) For Time (20min Time Cap)   Post time to comments

2 Rounds of: 750m Row 25 Strict HSPU 25 Chest to Bar Pull Ups For Time (14min Time Cap)   Post time and load to comments

5 Rounds of: 3min AMRAP of: 21 Wall Balls…20/14…10/9 21 Toes to Bar 15 Lateral Burpee Box Jumps…24/20″ 15 KB Swings…70/53 3min Rest For Total... Read More

ENDURANCE– “RUNAMUCK” 5 Rounds of: 750m Row 800m Run 3min Rest For Time    Post time to comments OLYMPIC– Snatch

With a partner, complete the following: 3 Rounds of: 10 Burpee Tire Flips 75 High Wall Balls…20/14…12/11 75 Pull Ups 2min Rest For Time   ... Read More

20 Squat Clean Thrusters…205/135 1200m Run For Time (12min Time Cap)   Congratulations Cody and Emily!!! Big news if you haven’t heard yet, not only are... Read More

5 Rounds of: 300m Row 30 Wall Ball Sit Ups…20/14 30 KB Swings…70/53 1min Rest For Time (20min Time Cap)    Post time and load... Read More

11min AMRAP of: 11 Lateral Box Jump Overs…24/20″ 2 Rope Climbs For Total Reps   Post total reps to comments

3 Rounds of: 3min AMRAP of: 15 Snatches…155/105 Remainder of 3min Burpee Over Bar 3min Rest For Total Reps    Post load and total reps... Read More

5 Rounds of: 8 Thrusters…115/75 16 Chest to Bar Pull Ups 8 Thrusters…115/75 16 Toes to Bar For Time (15min Time Cap)   Post time and... Read More

“BURNT LUNG” 10 Rounds of: 5 Burpees 15 Wall Balls…20/14…10/8 400m Run For Time   Post time and load to comments OLYMPIC– Clean n Jerk

With a partner complete the following: 200 Double Unders  100 HSPU’s 100 Toes to Bar 30 Tire Flips For Time (15min Time Cap)    Post... Read More

6…9…12…15…18…21 of: Burpee Box Jump…24/20″ (3 Rope Climbs after each set) For Time (14min Time Cap)    Post time to comments

3 Rounds of: 4min AMRAP of: Cash in- 50m Sled Pull…135/90 15 KB SDLHP…70/53 40 Double Unders 4min Rest For Total Reps    Post load... Read More

12min AMRAP of: 21 Wall Ball Sit Ups…20/14 15 HSPU’s…25’s 9 Hang Cleans…165/115 For Total Reps   Post load and total reps to comments

1000m Row 50 KB Swings…70/53 50 Burpee Bar Touch 50 Wall Balls…20/14…10/9 50 Pull Ups 800m Run For Time (18min Time Cap)    Post time... Read More

27…21…15…9 of: Toes to Bar OHS…115/65 For Time (15min Time Cap)   Post time and load to comments

ENDURANCE– “CUT THROAT” 6 Rounds of: 200m Sprint 15 KB Swings…70/53 400m Run 2min Rest For Time    Post time and load to comments OLYMPIC–... Read More

10 Rounds of: 50m Prowler Push…180/90 15 S2OH…115/75 For Time *one partner completes a round while the other partner rests  (22min Time Cap)    Post... Read More

5 Rounds of: 3min AMRAP of: 12 High Double Dip Wall Balls…20/14…12/11 3 Rope Climbs 3min Rest (For Total Reps)    Post total reps and... Read More

50…40…30…20…10 of: Russian Twists…20/14 Toes to Bar Double Unders For Time (15min Time Cap)   Post time to comments

3 Rounds of: 15…10…5 of: Burpee Box Jumps…24/20 KB Swings…70/53 4min Rest (23min Time Cap)   Post time and load to comments

2 Rounds of: 1000m Row 40 HSPU’s…floor 30 Chest to Bar Pull Ups 3min Rest For Time (20min Time Cap)    Post time to comments

3 Rounds of: 5min AMRAP of: 21 Hang Cleans…95/65 15 Front Squats…95/65 9 S2OH…95/65 (3 Burpees EMOM) For Total Reps   Post total reps and load... Read More

EASTER SUNDAY NO CLASSES

With a parter complete: 5 Rounds of: 15 Burpee Tire Flips 200m Med Ball Run…20/14 For Time    Post team time and load to comments

5…4…3…2…1 of: Rope Climbs Snatch Complex…135/95  (Complex=2 Snatch, 2 OHS) For Time (16min Time Cap)   Post time and load to comments

5 Rounds of: 12 Toes to Bar 20 Double Unders 12 Med Ball Sit Ups…20/14 20 Double Unders 12 Russian Twists…20/14 (Left side, Right side=... Read More

2 Rounds of: 6min AMRAP of: 30 Cal Row 9 Bar Muscle Up (Sub- 12 Pull Ups, 12 Push Ups) 6min Rest For Total Reps ... Read More

3 Rounds of: 400m Run 10 Clean n Jerks…165/105 2min Rest For Time (14min Time Cap)    Post time and load to comments