DAILY WOD

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

"Runny Nose"
Teams of 3
2 Rounds (30 Minute Cap):
75 Back Squats (155/105)
400 Meter Team Wreck Bag Run (70/50)
75 Bench Press (135/95)
400 Meter Team Wreck Bag Run (70/50)
75 Hang Power Cleans (115/85)
400 Meter Team Wreck Bag Run (70/50)

Notes:

**“I can accept failure....

“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...

Back Squat

3 Sets of 5

"Hokey Pokey"

AMRAP 12:
15 Kettlebell Swings (70/53)
30 AbMat Sit-ups 
45 Air Squats

Notes:

In this two-part workout, athletes will first work through three working sets of back squats. There is the option to increase in weight, building to a heavy se...

"Last Legs"

Teams of 3:
0:00 - 5:00 - Max Front Squats
5:00 - 10:00 - Max Calorie Row
10:00 - 13:00 - Rest
13:00 - 18:00 - Max Back Squats
18:00 - 23:00 - Max Calorie Row
 
Squat Loads Increase Every 30 Reps:

Front Squats
0-30 Reps (115/80)
31-60 Reps (135/95)
61-AMRAP...

“50-50”
Teams of 3:
AMRAP 7:
50 Push Press (135/95)
50 Push Press (155/105)
AMRAP Push Press (185/135)

rest 3 minutes

AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/135)
AMRAP Back Squats (225/155)

rest 3 minutes

AMRAP 7:
50 Hang Power Cleans (135/95)
50 Han...

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