Daily WOD

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

STRENGTH: Back Squat 70% x 3 80% x 3 90% x 3 plus METCON: Metcon: 34 DB Bench Press…50/35’s 17/12cal Bike 34 Pull Ups 1min... Read More

Every 5min for 45min: 1st 5min- 50/40cal Ski 2nd 5min- 50/40cal Bike 3rd 5min- 800m Run For Slowest 800m Run

10 Rounds of: 5 Deadlifts…315/225 5 Burpee Over Bar 5 Strict Chin Ups 5 Bench Press…225/145 For Time

STRENGTH: Shoulder Press 65% x 5 75% x 5 85% x 5 plus METCON: 3 Rounds of: 50/40cal Row 400m Run 20 Burpee Bar Touch... Read More

CORE VALUES: 50…40…30…20 of: Sit Ups (1min Side Plank after each set) (12min Time Cap) METCON: 21…15…9 of: Ski Erg Calories (17…12…7) Chest to Bar... Read More

STRENGTH: Bench Press 65% x 5 75% x 5 85% x 5 plus METCON: Every 11min for 33min: 30 HSPU…45’s 30/24cal Bike 30 KB Swings…70/53... Read More

STRENGTH: Deadlift 65% x 5 75% x 5 85% x 5 plus METCON: Every 4min for 20min: 21/17cal Row 15 S2OH…135/95 9 Toes to Bar... Read More

STRENGTH: Wendler week 1 Back Squat 65% x 5 75% x 5 85% x 5 METCON: 5 Rounds of: 7 Front Squat…155/105 14/11cal Ski 2min... Read More

3 Rounds of: 9min AMRAP of: 50/40cal Bike 50/40cal Run 30 Clean n Jerks…95/65 (KEEP IT LIGHT) 10 G.I. Janes 2min Rest For Total Reps

7min AMRAP of: 15/12cal Bike (2) Rope Pull Sled Drag…315/225 2min Rest 7min AMRAP of: 15/12cal Row 9 Deficit HSPU…(2)35’s 2min Rest 7min AMRAP of:... Read More

STRENGTH: Every 2min for 8min: 2 Back Squats 15 DB Shoulder Press METCON: 3 Rounds of: 30/24cal Ski 24 Back Squats…115/75 6 Burpee Bar Touch... Read More

STRENGTH: 200m Reverse Sled Drag…180/135 METCON: 7 Rounds of: 200m Run 7 Snatches…135/95 1min Rest For Time (20min Time Cap)

2 Rounds of: 10min AMRAP of: 15cal Ski 30 S Arm DB CnJ (4) 10m Walking Lunge 15 Burpee onto plate 30 Sit Ups (4)... Read More

STRENGTH: Every 2min for 8min: 6 Chin Ups 9 Bent Over Barbell Rows 12 DB Curls METCON: 5 Rounds of: 3min AMRAP of: 27/21cal Bike... Read More

STRENGTH: Every 2min for 8min: 6 Shoulder Press 9 DB Bench Press 12 Dips METCON: Every 4min for 20min: 60m Sled Push…270/225 15/12cal Ski 25... Read More