Daily WOD

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

OPEN GYM today from 12:30pm- 3pm

2 Rounds of: 6min AMRAP of: 25m Sled Push…180/90 18 Toes to Bar 18 Push Press…95/65 6min Rest For Total Reps    Post total reps... Read More

15min AMRAP of: 63…42…30…21…15…9 of: Wall Ball Sit Ups…20/14 Russian Twists…20/14 Box Jumps…20/18″ For Total Reps    Post load and total reps to comments

3 Rounds of: 4min AMRAP of: 25 Back Squats…135/95 25 Pull Ups 25 KB Swings…70/53 25 HR Push Ups For Total Reps    Post load... Read More

21…15…9 of: Power Cleans…155/105 Burpee Bar Touch For Time (9min time cap)    Post time and load to comments

5 Rounds of: 25cal Row 16 Chest to Bar Pull Ups 9 Strict HSPU…45/25 plates For Time (16min Time Cap)    Post time and load... Read More

1mile Run 3min Rest 1200m Run 2min Rest 800m Run 1min Rest 400m Run For Time    Post time to comments OLYMPIC- Snatch

With a partner complete the following: 30cal Row 30 Strict HSPU 30 Toes to Bar 50 feet KB OH Walking Lunge…(2) 53/35 For Time -athlete... Read More

21/12…15/9…9/6 of: Thrusters…115/75 Rope Climbs For Time (16min Time Cap)    Post time and load to comments

3 Rounds of: 4min AMRAP of: cash in- 50m Prowler Push…180/90 remainder of 4min Cal Row 4min Rest For Total Calories Rowed    Post load... Read More

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