Daily WOD

Daily WOD

Wednesday, January 17

A) Front squat: Find a 5RM B) EMOM for 12 minutes Odd: 10 Thrusters (95/65) *1 sec pause at the top of each rep Even: 8 Burpees over bar...
Read More →

Tuesday, January 16

A) 2 sets: 30 Double unders 20 GHD sit ups 10 Kipping hand stand push ups B) 18 Minute AMRAP 15 Box jumps (24″/20″) 12 Push press (115/75) *1 sec pause at the top of each rep 9 Toes to...
Read More →

Monday, January 15

A) Find a 1RM Back squat B) For time: 30 Cal bike 20 Thrusters (135/95) 9 Muscle ups OR bar muscle ups OR 20 chest to bar 5 Minutes recovery then, For time: 15 Squat snatches (135/95) 12 Clean and...
Read More →

Friday, January 12

A) For time: 15-10-5 (10-7-5 Ladies) Cal bike Burpee B) For time: 30-20-10 Box jumps (24″/20″) Clean and jerks (75/55)...
Read More →

Thursday, January 11

A) 2 sets: 20/15 Calories on AB 15 Chin ups 10 Wall balls (30/20) B) Partner “Fran” 42 Thursters (95/65) 42 Pull ups 30 Thursters 30 Pull ups 18 Thrusters 18 Pull ups *Break up any way you want...
Read More →

Wednesday, January 10

A) Back squat 15 reps 12 reps 10 reps rest 2-3 minutes between sets B) EMOM for 10 minutes Odd: 10 OHS (M 95-115/F 65-75) Even: 12 Burpee box jumps (24/20)...
Read More →

Tuesday, January 9

A) 2 sets: 30 double unders 20 GHD sit ups 10 Kipping hand stand push ups B) “TEST” For time: 60 Calorie row 50 Toes-to-bars 40 Wall-balls (20/16) 30 Cleans (135/95) 20 Muscle-ups OR bar muscle ups OR 30 chest...
Read More →

Monday, January 8

A) 2 sets: 20 Bounding box jumps (24″/20″) 15 Ring dips 10 Toes to bar B) Climb the ladder in 5 minutes 1 Dead lift (225/155) 1 Push up 2 Dead lifts 2 Push ups and so on… rest 5...
Read More →

Friday, January 5

Today you will have to options for workouts. Pick depending on your capabilities. Option A) “Tyler” For time: 5 Rounds 7 Muscle ups 21 SDHP (95/65) Option B) “Erin” For time: 5 Rounds 15 DB or KB cleans (50/35) 21...
Read More →

Thursday, January 4

Due to weather the 6AM and 7AM will be canceled. As of now the 8AM and 9:30AM is on, but if conditions are too bad we will close. We will update you about PM classes as the day goes on....
Read More →