DAILY WOD

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

“Adderall”
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Run, Max Thrusters (95/65)

L1
Cut run distances in half

Sub Push Press for CJ's
Muscle...

“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...

“Turn and Burn”
2 Rounds:
400 Meter Run
30 Thrusters (65/45)


ROMOD

Notes:
This is a controlled sprint with minimal thinking involved. However, one thing to consider is the pace of the first run.Try pushing the pace here, but running at a speed that you are confident in...

A) Row Clinic

3 x :30 on the straps
3 x :30 in the straps

B) "Boat Race"
3 Rounds for Time, Rest 3 Min in Between

RX
500 m Row
400 m Run

L1
250 m Row
200 m Run

A) 3 Rounds For Time

RX
200 M Run
15 Pull Ups
15 Burpees

B) ROMWOD

or

200 M Overhead Plate Carry

Notes:

This is a sprint.  Push the pace on the run and move as quickly as you can.  If you pass on ROMWOD, try the OH plate carry.  Start with a 10lb plate and walk 200 M w...

A) 7 Min EMOM
Deadlift x 4

B) 5 Rounds For Time (20 Min Cap)

RX
400 M Run
20 Deadlift (135/95)
10 Pull Ups

L1
Sub 200 M Run
Sub Jumping Pull Ups or Ring Rows

MOVIE NIGHT: TONIGHT AT 6:30PM!

BRING FAMILY AND FRIENDS AND COME HANG OUT!!!

*6:30pm Class has been cancelled.

A) Half Murph (30 Min Cap)

L3

800 M Run

50 Pull Ups

100 Push Ups

150 Squats

800 M Run

L2 Sub 10 Cindys

L1 800 M Run

50 Ring Rows

50 Push Ups

50 Squats

800 M Run

Notes:

Talk t...

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