DAILY WOD

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

"BFF"
Teams of 2, AMRAP 25:
3-6-9-12-15....
Calorie Row
Kettlebell Swings (53/35)
Wallballs (20/14)

Partners Switch After Full Rounds

Notes:

“Let character be your loudest statement.”

The football player wears shoulder pads and a helmet.
The chef puts on an apron.
The...

“Bar Star”
Teams of 3:
AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/125)
AMRAP Back Squats (225/145)

Rest 3 Minutes

AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Dead...

"The Other One"

AMRAP 7:

3 KB Swings (53/35)

3 Goblet Front Squats

3 Burpees

6 KB Swings (53/35)

6 Goblet Front Squats

6 Burpees

9 KB Swings (53/35)

9 Goblet Front Squats

9 Burpees

12 KB Swings (53/35)

12 Goblet Front Squats

12 Burpees

......

Notes: The workout today is an ascending...

“Tri Sprint Intervals”
5 Rounds of:
AMRAP 4:
30/20 Calorie Row
15 Burpees over Erg
AMRAP 10 Meter Shuttles
rest 4 minutes

L1
20/15 Cal Row
10 Burpees
AMRAP 10 M Shuttles

Notes:

These movements are meant to be fast, but not an all out sprint from the beginning. Whatever...

“Double Decker”
AMRAP 15:
15 Power Snatches (75/55)
30 Double Unders
15 Wallballs (20/14)
30 Double Unders

L2
Sub 60 Singles

L1
Sub Hang Power Snatch
Sub 30 Singles
Option to Sub Push Press for WB


ROMWOD

Notes:

In another threshold training type workout, managing perce...

“Nickel and Dime”
AMRAP 5:
21-15-9
Kettlebell Swing (53/35)
Front Squat (115/80)
Calorie Row (15-10-5 Cals)

Rest 5:00

AMRAP 5:
21-15-9
Kettlebell Swing (53/35)
Front Squat (95/65)
Calorie Row (15-10-5 Cals)

L1
Sub Russian KB Swing
Sub Goblet Squat

Notes:

In this worko...

“Water Wings”
AMRAP 20:
27/21 Calorie Row
21 Chest to Bar Pull-Ups
15 Burpee Box Jumps (24/20)
9 Clean and Jerks (135/95)

L2
Sub Pull-Up or Jumping C2B

L1
Sub Ring Row
Sub Box Step Up or Air Squat
Sub Push Press

Notes:

Another longer AMRAP is another opportunity to dia...

“Friend Zone”
Teams of 2
AMRAP 20
100 M Run
12/9 Calorie Row
9 Pull-ups


L1
Sub Ring Rows

Notes:

Each round is intended to be performed at full effort. When running and rowing for cals there is an exponential return based on this effort. The harder you go, the faster you...

“Freedom Trail”
AMRAP 3, Rest 3:00
21 Calorie Row
21 Erg Burpees
Max Thrusters (75/55)

AMRAP 3, Rest 3:00
18 Calorie Row
18 Erg Burpees
Max Thrusters (95/65)

AMRAP 3, Rest 3:00
15 Calorie Row
15 Erg Burpees
Max Thrusters (115/80)

AMRAP 3
12 Calorie Row
12 Erg Burpee...

B) Wingman (Teams of 3)
18 Min Cap

RX

300 Double Unders
100 Deadlifts (95/65)
75 Hang Power Snatch
50 Overhead Squat
70 Toes To Bar
AMRAP Thrusters

L2
Sub Knee Raises or Knees to Elbows

L1

300 Singles
100 Deadlifts
75 Hang Power Cleans
50 Front Squats
70 Sit Ups
A...

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