DAILY WOD

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

"4-Wheel Drive"
5 Rounds:
AMRAP 4:
21/15 Calorie Assault Bike
15 Burpee Box Jumps (24/20)
Max 10 Meter Shuttle Runs In Time Remaining

Rest 4 Minutes Between

Notes:

# DAILY MINDSET
“I’ve always wondered why birds stay in the same place, when they could fly anywhere in th...

"Freedom Sauce"
Part 1
AMRAP 3:
21 Overhead Squats (95/65)
21 Burpee Over the Erg
Max Calorie Row

Rest 3 Minutes

Part 2
AMRAP 3:
18 Overhead Squats (115/80)
18 Burpee Over the Erg
Max Calorie Row

Rest 3 Minutes

Part 3
AMRAP 3:
15 Overhead Squats (135/95)
15 Burpee...

“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...

“Black and Blue”
5 Rounds:
10 Power Cleans (135/95)
10 Burpees

L1
Sub Hang Power Cleans
Sub 3 Rounds

ROMWOD

Notes:

In this benchmark workout, we are looking for a weight that you could compete the power cleans in 1-2 sets each round. Burpees are traditional burpees, not...

9/11 Tribute
4 Rounds For Time

2001 M Row or Run Buy In
9 Power Cleans (135/95)
11 Sit-Ups
9 Burpee Pull-ups
11 Deadlifts (135/95)

L1
1000 M Row or Run
9 Hang Power Cleans
11 Sit-Ups
9 Burpees
9 Ring Rows
11 Deadlifts

Notes:

Each movement symbolizes an event from Septemb...

A) "Ring the Bell"
27-21-15-9

RX
Russian Swings (70/56)
Burpee
400 m Run

L1
21-15-9
Sub 200 m Run

B) ROMWOD

A) Power Clean
8 Min EMOM x 7

B) Partner WOD
RX
70 Deadlifts (185/125)
70 Burpee Box Jump Over (20")
70 Deadlifts

L2
Sub burpees

L1
50 DL
50 Burpees
50 DL

 

Notes:

Power Clean is done at a weight you can cycle unbroken, focusing on technique. Break up the WOD with your...

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