DAILY WOD

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

“Buzz Lightyear”
Teams of 3
For Time (30 Minute Cap):
3 Rounds:
400 Meter Team Run
50 Barbell Facing Burpees
9 Rope Climbs

Directly Into…

21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Je...

"Face Off"

5 Rounds, On the 4:00:
9 Deadlifts (225/155)
12 Barbell-Facing Burpees
15/12 Calorie Assault Bike

"Sole Cycle"
AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (155/105)
21/15 Calorie Row

Rest 5 Minutes

AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (135/95)
21/15 Calorie Row

Rest 5 Minutes

AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (115/85)
21/15...

Front Squats

3 Sets of 5

*Build to heavy

.“WASABI”
For Time:
1,000 Meter Run
40 Pull-ups
30 Front Squats (135/95)
20 Barbell Facing Burpees

Notes:

It's not about six-packs & winning the CrossFit Games. It's about longevity. It's about giving you the tools to live disease fr...

"Sock Hop"
Teams of 3:
2 Rounds (30 Minute Time Cap):
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Power Cleans
100 Barbell Facing Burpees

Round 1: (135/95)
Round 2: (115/80)

L2

90 Reps

Hang Power Cleans

L1

60 Reps

Hang Power Cleans

Burpees

Notes:

The weights drop from th...

HERO WOD

“Marston”
AMRAP 20:
1 Deadlift (315/205)
10 Toes to Bar
15 Barbell Facing Burpees

L2
Sub Knee Raises (Chest, Elbow, Hip)

L1
1 Deadlift
10 Sit-ups
15 Burpees

Notes:

Slow is smooth and smooth is fast. With a longer workout and a heavy barbell, controlled is bet...

“Weightlifting Wednesday”
Push Press
5-4-3-2-1

followed by..

“Pushed Around”
Every 3:00 x 4 Rounds
15/12 Calorie Row or 200 M Run
10 Barbell Facing Burpees
Max Push Press (115/80)
No rest between rounds

L1
10 Cal Row
8 Burpees
Max Push Press

Notes:

Beginning with a “Wei...

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