WOD BLOG

DAILY WOD

WODs are posted the evening before. Our daily WOD may change or get modified without notice.

Tues, 04/16/2019

Tues, 04/16/2019

Power Clean + Push Jerk Build to heavy complex “Grace” For Time: 30 Clean and Jerks (135/95) Notes: “The privilege of a lifetime, is being who you are.” -Joseph Campbell Beneath the surface, this quote brings two connected, but different thoughts: One – to look inward, and not outward. Are our actions defining who we want to be, or what other people want us to be? Two – that we have the chance to forge, to build, brick by brick, the person we want to be. Today, w

Wed, 09/19/2018

Wed, 09/19/2018

"Gwen" Clean & Jerk 15-12- and 9 reps L1 Hang to OH Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. Notes: “Gwen” is a great example of blurring the line between weightlifting and cardio. Athletes will complete 15 unbroken clean and jerks, 12 unbroken clean and jerks, and 9 unbroken clean and jerks, resting as needed between. There is no time component to today’s workout. The only scor

Thurs, 12/07/2017

Thurs, 12/07/2017

“Gwen” 15-12-9 Unbroken Clean and Jerks Athletes choice on loading. L1 Ground to Overhead or Hang to Overhead Notes: “Gwen” is a fun and different benchmark workout in that athletes get to choose their weight on the barbell. Not only does this workout test strength and power, but also conditioning. Weight should be something that they can ‘touch and go’ the for 15-20 repetitions. This means that there is no pause or re-gripping at any point on the ground. Athletes ma

Thurs, 09/14/2017

Thurs, 09/14/2017

“Hot Tamale” For Time: 800 Meter Run 30/21 Calorie Row 25 Burpees 20 Clean & Jerks (115/80) L1 400 Meter Run 15 Cal Row 15 Burpees 15 Thrusters ROMWOD Notes: Short Chipper today with “Hot Tamale”. Picking a weight on the barbell that athletes could do 12+ repetitions unbroken when completely fresh. Within the workout, strategy may call for fast singles or short sets, but want it to be a weight that could be cycled if necessary. #WOD #run #calrow #burpees #cleanandjerk #c

Wed, 07/19/2017

Wed, 07/19/2017

A) High Hang CJ Complex 10 EMOM RX High Hang Squat Clean + Jerk L2 High Hang Power Clean + Jerk B) 12 Min AMRAP RX 24 Russian Swings (53/36) 12 Box Jump L1 Sub step ups Notes: The complex is done with a full squat clean. Focus on dynamic hips and fast feet under the bar. Move up in weight unless you fail an attempt OR have to press out. #WOD #EMOM #HighHang #CleanandJerk #CJ #RussianSwings #KB #Kettlebell #BoxJump

Monday, April 24, 2017

Monday, April 24, 2017

A) Back Squat L3 70% x 3 80% x 3 90% x 3 L2 3x5 B) For Time - Alternating 50/40/30/20/10 Double Unders 10/8/6/4/2 Clean and Jerks (155/105) L2 Sub singles and scale weight L1 Med Ball CJ Est Time: 15 Min *Back squat L3 is based off Training Max (90% of 1RM). L1 build to heavy. CJ's are full squat cleans to an overhead any way you want (thruster, press, jerk etc). If you don't have 20 DU's in a row, scale to singles (2x scale). Use MedBall for CJ's if you have