WOD BLOG

DAILY WOD

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

Sat, 04/06/2019

Sat, 04/06/2019

“Me Three” Teams of 3 For Time (30 Minute Cap): 100 Pull-ups 100 Overhead Squats (75/55) 80 Box Jump Overs (24/20) 80 Thrusters (95/65) 60 Toes to Bar 60 Front Squats (115/80) 40 Burpee Box Jumps (24/20) 40 Clusters (135/95) Notes: “Rome was not built in a day.” - John Heywood This is an old adage that speaks to the time it takes to build something great. And it’s indeed an accurate statement, and a healthy outlook on mastering a skill or craft. However, the cri

Thrus, 05/03/2018

Thrus, 05/03/2018

“Rack City” For Time: 10 Power Cleans (155/105) 50 Air Squats 10 Front Squats (155/105) 50 Air Squats 10 Push Jerks (155/105) 50 Air Squats 10 Clusters (155/105) L2 Hang Power Cleans Sub Thrusters for Clusters L1 All bar movements with MB Sub Thrusters for Clusters 30 Air Squats Notes: The barbell movements present the biggest challenge in today’s workout. If taken conservatively, they can become a sticking point for many athletes. Rather than trying to break t

Thurs, 02/22/2018

Thurs, 02/22/2018

Clean and Jerk Build to a Heavy Single “Double Time” AMRAP 10: 50 Lateral Barbell Burpees 100 Double Unders 30 Clusters (115/80) L2 Sub 200 singles L1 30 Burpees 100 Singles 20 Thrusters / Goblet Squat Notes: Speed on the burpees is dependent on jump rope proficiency. If athletes are comfortable jumping with a higher heart rate, they can find a slightly faster pace on the burpees. No matter the pace, it should be the same from rep 1 to rep 50. We had 150 double un

Wed, 02/21/2018

Mon, 09/18/2017

Mon, 09/18/2017

“Hard Labor” Teams of 3: AMRAP 25: 100/70 Cal Row, 100 Power Cleans (135/95) 100/70 Cal Row, 80 Push Jerks (135/95) 100/70 Cal Row, 60 Front Squats (135/95) 100/70 Cal Row, 40 Clusters (135/95) Solo Mission 30 Cal Row, 30 Power Cleans 30 Cal Row, 25 Push Jerk 30 Cal Row, 20 Front Squat 30 Cal Row, 15 Clusters L1 Cut all Reps in Half Sub Push Press for Push Jerk Sub Thruster for Cluster Notes: Teams of three workout, alternating back and forth between the bike a