DAILY WOD

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

“Pumped Up Game Changer”
21-15-9:
Deadlifts (275/185)
Box Jump (30/24)

L1
15-9-6
Deadlift
Box Step Up

Notes:

With a heavier weight and a front loaded workout, the first two rounds are all about preserving manageable sets on the deadlifts. Breaking the bigger sets down int...

“Jack Squat”
21-15-9:
Front Squat (135/95)
Kettlebell Swings (70/53)
400 Meter Run

L1
Goblet Squat
Russian KB Swing
200 M Run

Notes:

The weight of the barbell and the kettlebell coupled with breathing are undoubtedly big factors in today’s workout. The front squats will...

“Fran”
21-15-9:
Thrusters (95/65)
Pull-Ups

L1
Push Press
Ring Rows

Notes:

While this a weight that athletes are capable of holding on to for 21 repetitions unbroken, that doesn’t not have to be the case during the workout if it means the set of 15 will have to be broken i...

“Opening Day”
21 – 15 – 9
Wallballs (20/14)
Pull-ups
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)

L2
Sub Jumping or Banded Pull Ups
Sub Russian KB Swings

L1
15-9-6
Wallballs
Ring Rows
Push Press
Box Step Ups
Russian KB Swing

Notes:

With movements that ar...



"Fran"
21-15-9

RX
Thrusters (95/65)
Pull-Ups

L1
Sub Ring rows or jumping pull-ups

ROMWOD

Notes:

And she's back.  This benchmark of benchmarks is fast and furious.  Remember, we're not chasing RX… we're chasing intensity.  This is a sprint.  You should be able to do yo...

A) Clean and Jerk

RX
70%x2
75%x2
80%x2
85%x1
(90%/1) 3

Clean Pull
(107%/3) 4

L1
Clean and Jerk
5x2

Class:
DU, C2B, Front Squat 

B) "21-15-9 Twice"

RX
21-15-9
DB Snatch (50/35)
Cal Row
- then immediately -


21-15-9
Box Jump Over (24/20)
Pull-Ups

L1
Sub 18-12-6
Sub b...

A) "Diane"
21-15-9

RX

Deadlifts (225/155)
Hand Stand Push Ups

L2
Sub Piked or Box Push Ups

L1
Sub Push Ups

B) Jerk Complex

RX
3 Power Clean + Jerks

L2
Power Clean + 3 Jerks

Notes:

Diane is a classic named WOD and a workout from our last competition.  The deadlift sh...

A) 21-15-9

RX
Cal Row
Thruster (75/55)
Sit Ups

B) ROMWOD

Notes:

Use a weight you can do unboken on the thrusters for at least the 21.  This is a sprint.  Focus on the intent of the workout, not the RX weight.  

21-15-9
(12 Min Cap)

Calorie Row
Thrusters (75/55)
Burpees

ROMWOD

Notes:

Find a pace you can hold throughout the entire workout without stopping.  Transition quickly between movements. 

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