WOD

STRENGTH Chin-ups strict (5x AMRAP 90 sec) METCON (Time) 7 RFT 7 Floor Press 95/65# 7 Burpees over the bar BEGINNER 6 RFT 6 Floor... Read More

OLYMPIC LIFTING Snatch (1RM)

METCON AMRAP (Rounds – Reps) With a partner alternating full rounds: AMRAP 35: 15 calorie row 12 Alternating renegade rows 50/35# 9 Burpees over the... Read More

METCON AMRAP – Rounds & Reps AMRAP 30 @ 75% effort 400m Run 30 sec Plank Hold 500m Row 30 sec each Side Plank Hold... Read More

METCON AMRAP – Rounds & Reps AMRAP 20 w/ a partner: 100 DB front squats 50/35# 100 DB STOH *One person working at a time... Read More

STRENGTH Chin-ups (4x AMRAP 90 seconds) METCON (Time) AMRAP 7 7 KB Sumo DLHP 53/35# 7 Burpee Box Jumps 24/20″ BEGINNER AMRAP 7 5 KB... Read More

STRENGTH Thruster (3×12 climbing) METCON (Time) 2 RFT 25 Ring Dips 50 Alternating Pistols 100 Double Unders   BEGINNER 2 RFT 15 Box Dips 30... Read More

STRENGTH Deadlift (3×12 climbing) METCON (Time) 3 RFT 500m row 21 KB swings 53/35# 12 pull-ups   Beginner 3 RFT 350m row 14 KB swings... Read More

OLYMPIC LIFTING 3 Position Squat Clean + Split Jerk (8×1 at light to moderate weight) Perform 1 squat clean from above the knee, below the... Read More

METCON MONDAY! A1: METCON (AMRAP-reps) AMRAP 20 10-20-30-40-50- etc Air squats Double unders STOH 45/35# BEGINNER AMRAP 15 10-20-30-40-50-etc. Air squats Single unders DB/KB STOH... Read More