Daily WOD

STRENGTH: (16 minutes) Front Squats 4×4 MetCon: For Time (16 minute cut off) 400 m Run 12-9-6 Thrusters (95/65) Pull ups 400 m Run 9-6-3... Read More

STRENGTH: (20 minutes) Snatch Balance 5×5 *work on technique and speed. Weight not to exceed 55-60% 3 x 10 band pull aparts MetCon: 10 Min... Read More

MetCon: Fight Gone Bad

STRENGTH: (18 minutes) Back Squat 5×5 MetCon: Partner WOD 6RFT 20 Front Squats (75/55) 20 Pull Ups * one partner works while the other rests.... Read More

Strength: (15 minutes) Complex (work up to heavy complex) 1 push press + push jerk + 1 split jerk 1-1-1-1-1-1 MetCon: (For Time) With running... Read More

STRENGTH: (18 minutes) OHS 5-3-3-1-1-1 MetCon: 8 min AMRAP 8 WB (24/20) 6 Box Jumps (24/20) 4 Power Cleans (185/135) 2 Wall Walks *2 min... Read More

STRENGTH/SKILL: (16 minutes) Strict Ring Dips 6×6 MetCon: (For Time) 3 rounds of: 10 DL (135/95) 10 T2B 200 m run 2 rounds of: 7... Read More

  MetCon: Open WOD 14.5 21-18-15-12-9-6-3 Thrusters (95/65) Bar Facing Burpees