DAILY WOD

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

"Kelly"
5 Round:
400 Meter Run
30 Box Jumps (24/20)
30 Wall Balls

"31 Heroes"
Teams of 2
AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs (15')
11 Box Jumps (30/24)

*400 Meter Continuous Wreck Bag Run (50/35)

"Kelly Rowland"
For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row

1 Round of Kelly:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)

Notes:

**“Work your land” - Tim Storey**
 
If the farmer focuses on the fruit, and ignores the root, the tree will...

“The Good Life”
3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24/20)

Notes:

"The only person you are destined to become is the person you decide to be." Ralph Waldo Emerson
 
Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.
...

“Fight Gone Bad”
3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Sumo Deadlift High Pulls (75/55)
1 Minute Box Jumps (20")
1 Minute Push Press (75/55)
1 Minute Calorie Row
1 Minute Rest

Notes:

“I want to see it, before I believe it.”
 
We are visually oriented people.
We s...

“Marathon Monday”
2 Rounds:
400 Meter Run, 26 Hand Release Push-ups
400 Meter Run, 26 Kettlebell Swings (53/35)
400 Meter Run, 26 AbMat Sit-ups
400 Meter Run, 26 Deadlifts (75/55)
400 Meter Run, 26 Air Squats
400 Meter Run, 26 Box Jumps (24/20)

Notes:

“If you have everyt...

“Christine”
3 Rounds:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20')

Notes:

“80% of success is showing up.” – Woody Allen
 
We can become obsessed with achievements. It’s something we can all fall victim to in our journey. We chase the weightlifting PR, chase...

"Megalodon"

Teams of 2: 
6 Rounds:
12 Box Jumps (30/24) 
21 Dumbbell Front Squats (50’s/35’s) 
500 Meter Row 

*3 Rounds Each, Switching After Complete Rounds*

# DAILY MINDSET 
“Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad...

"Twenty Something"
AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30/21 Calorie Row

Notes:

### GENERAL
* Looking to move for all 20 minutes today
* Choosing the right loading on the barbell and variation or rep number for the toes to bar will he...

"Fight Gone Bad"
3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Sumo Deadlift High Pulls (75/55)
1 Minute Box Jumps (20")
1 Minute Push Press (75/55)
1 Minute Calorie Row
1 Minute Rest

Notes:

In the classic CrossFit benchmark workout “Fight Gone Bad”, athletes will spend...

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