Daily WOD

9AM, Cycle 10AM to Noon, Open Gym Suggested WOD EMOM 10 200m/175m row Rest 2 mins EMOM 10 10 Thrusters (95/65)

8AM Bootcamp 830AM Cycle 9AM WOD BENCHMARK WOD “Kelly” 5 Rounds of: 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (20/16) For Time

WOD OPEN – PERFORMANCE – FITNESS 100/80 Calorie Row 50 Power Snatches (75/55) 25 Over-the-Bar Burpees. For Time

WOD OPEN – PERFORMANCE – FITNESS AMRAP 20: 200 Meter Run 14 Kettlebell Deadlifts (70’s/53’s) 2 Rope Climbs

WOD “Weightlifting Wednesday” Overhead Squat – Heavy Set of 3 Then, EMOMx12, Alternating: Min 1: 12 KB Front Rack Lunges (35’s/20’s) Min 2: 12 Deficit... Read More

WOD “Helen” 3 Rounds: 400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull-ups For Time

WOD OPEN 3 Rounds: 10 Power Cleans (135/95) 10 Front Squats 10 Push Jerks 50 Double-unders PERFORMANCE 3 Rounds: 10 Power Cleans (115/80) 10 Front... Read More

Open Gym 10am to noon Suggested WOD 150 Double Unders 75 Wall Balls (20/14) 50 Toes to Bar 75 Wall Balls (20/14) 150 Double Unders... Read More

8AM Bootcamp 830AM Cycle 9AM WOD HERO WOD “Carse” 21-18-15-12-9-6-3 Reps for Time Squat Clean (95/65 lbs) Double-Unders Deadlift (185/135 lbs) Box Jump (24/20 in)... Read More

WOD 3 Rounds of: 400 Meter Run 20 Front Rack Lunges (Stationary, 95/65) 20 Burpees Over the Bar For Time