Daily WOD

1mile Run 1000m Ski 800m Run 1000m Row 800m Run 500m Ski 400m Run 500m Row 400m Run 250m Ski 200m Run 250m Row 200m... Read More

5 Rounds of: 8 Shoulder Press…135/95 16 Back Squats…135/95 8 Chin Ups 16/12cal Bike 1min Rest For Time

***NO 6am or 7:30am CLASS TODAY*** STRENGTH: Shoulder Press 75% x 5 85% x 3 95% x 1 plus METCON: Every 5min for 25min: 20... Read More

***NO CLASSES TODAY******NO 6am or 7:30am CLASS FRIDAY 11/25*** With a partner, complete the following: 22min AMRAP of: 60 KB Lunges…70/53 60 KB Swings…70/53 60... Read More

***NO 6pm CLASS TONIGHT******NO CLASSES THURSDAY 11/24******NO 6am or 7:30am CLASS FRIDAY 11/25*** 27…21…15…9 of: Pull Ups S Arm DB Thruster 2min Rest then: 10... Read More

STRENGTH: Deadlift 75% x 5 85% x 3 95% x 1 plus METCON: 3 Rounds of: :40sec AMRAP of Ski Cals 1:20min Rest 3 Rounds... Read More

STRENGTH: Back Squat 75% x 5 85% x 3 95% x 1 plus METCON: 5 Rounds of: 21 HSPU…45’s 9 Sandbag Clean…150/100 2min Rest then:... Read More

3 Rounds of: 60/48cal Ski 60/48cal Bike 4 Rounds of “CINDY” 1min Rest For Time

10 Rounds of: 12/8cal Bike 8 S Arm DB Hang Clean n Jerk…70/50 8 S DB Squats…70/50 For Time

STRENGTH: 70% x 3 80% x 3 90% x 3 plus METCON: 6 Rounds of: Min 1- 6 G.I. Janes Min 2- 10 S2OH…135/95 Min... Read More

STRENGTH: Bench Press 70% x 3 80% x 3 90% x 3 plus METCON: Every 4min for 20min: 7 Power Snatch…155/105 21/17cal Bike For Slowest... Read More

4 Rounds of: 15/12cal Ski 60m Reverse Sled Drag…315/270 15 Burpee Onto Plate 15 Med Ball Knee to Chest 30m Sled Push 30m Walking Lunge... Read More

STRENGTH: Deadlift 70% x 3 80% x 3 90% x 3 plus METCON: Every 5min for 25min: 15 Pull Ups 21cal Treadmill Run For Slowest... Read More

STRENGTH: Back Squat 70% x 3 80% x 3 90% x 3 plus METCON: Every 7min for 21min: 15 Clean n Jerk…185/125 33 High Wall... Read More

13 Rounds of: 300/240m Ski 300/240m Row 4 G.I. Janes 200m Run For Time

Every 7min for 42min: 34/27cal Ski 34/27cal Bike 20 Hang Clean n Jerk…75/55 10 Toes to Bar For Time

Gym will be closed from 7:30am-4:30pm for MACC (mid-Atlantic Collegiate Championships)

STRENGTH: Shoulder Press 40% x 5 50% x 5 60% x 5 METCON: 5 Rounds of: 3min AMRAP of: 60m Reverse Sled Drag…180/135 15 Heavy... Read More

STRENGTH: Bench Press 40% x 5 50% x 5 60% x 5 METCON: Every 4min for 24min: 1st 4min (at 0min, 8min, 16min): 8 Double... Read More

10 Rounds of: 150m Run 10 S Arm DB Hang Squat Clean Thruster 9 Knees to Chest 8 S Arm DB Devils Press For Time... Read More

STRENGTH: Deadlift 40% x 5 50% x 5 60% x 5 METCON; 5 Rounds of: 20/17cal Bike 17 Snatches…95/65 2min Rest For Time (17min Time... Read More

STRENGTH: Back Squat 40% x 5 50% x 5 60% x 5 METCON: 30 Clean n Jerk…155/105 3min Rest then: 5 Rounds of: 16 Back... Read More

Every 3min for 36min: 200m Run 10/8cal Bike 3 Burpee Bar Touch For Slowest around

50/40cal Row 40 Shoulder Press…95/55 1min Rest 50/40cal Row 200m Sandbag Front Carry…150/100 1min Rest 50/40cal Row 40 HSPU…(45’s) For Time

STRENGTH: Shoulder Press 75% x 5 85% x 3 95% x 1 plus METCON: 27…21…15…9 of: High Wall Balls…20/14…12/11 Bike Calories (21…15…9…6) KB Swings…70/53 For... Read More

STRENGTH: Bench Press 75% x 5 85% x 3 95% x 1 plus METCON: Every 4min for 28min: 8 Bench Press…185/115 8 Power Clean…185/125 8... Read More

5 Rounds of: 14 S Arm DB Box Step Ups 14/11cal Ski Erg Then 6 Rounds of: 14 Med Ball Knees to Chest 14 S... Read More

STRENGTH: Deadlift 75% x 5 85% x 3 95% 1 plus METCON: Every 6min for 24min: 500m Row 400m Run For Slowest Round

STRENGTH: Back Squat 75% x 5 85% x 3 95% x 1 plus METCON: 10 Rounds of: 9 Hang Cleans…115/75 9 Back Squats…115/75 9 Shoulder... Read More

45min AMRAP of: 40cal Row 40cal Bike 40 Snatch…75/55 40 Burpee onto Plate (Every 5min 200m Run) For Total Reps

2 Rounds of: 9 40’ Rope Sled Drags…225/180 30 Burpee Box Jumps…24/20” 30/24cal Bike 30 HSPU…floor 400m Run For Time

STRENGTH: Shoulder Press 70% x 3 80% x 3 90% x 3 plus METCON: 5 Rounds of: 3min AMRAP of: (6) 30m Shuttle Touches 20... Read More

STRENGTH: Bench Press 70% x 3 80% x 3 90% x 3 plus METCON: Every 8min for 24min: 22 Power Cleans…135/95 11 Shoulder to OH…135/95... Read More

2 Rounds of: 8min AMRAP of: 24/19cal Bike 30m S DB OH Walking Lunge 24 S Arm DB Snatch 24 DB Knees to Chest 24... Read More

STRENGTH: Deadlift 70% x 3 80% x 3 90% x 3 plus METCON: Every 6min for 24min: 2 Rounds of: 12/9cal Ski 60m Sled Push…90/45... Read More