DAILY WOD

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

"Crash Course"
AMRAP 15:
50 AbMat Sit-ups
40/30 Calorie Row
30 Chest to Bar Pull-ups
20 Plate Ground to Overhead (45/35)

Scale Options:
Row - 400 M Run
C2B is for competitors - pullups, ring rows
Plate G2O - Med Ball G2O

MetCon:
30 Sit-Ups
20 Ring Rows
10 MB G2O
200...

"Bar Keeper" (Part 1)

AMRAP 5
Buy-In: 400 Meter Run
Followed By…
21 Chest to Bar Pull-ups 
21/15 Calorie Row

Rest 5 Minutes

"Bar Keeper" (Part 2)

AMRAP 5:
Buy-In: 400 Meter Run
Followed By…
15 Toes to Bar 
15/10 Calorie Row

Rest 5 Minutes

"Bar Keeper" (Part 3)

AMRAP 5:
Buy-In...

"Dirty Thirty"

For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders

Subs
C2B:  Pull-up, Jumping C2B
KB...

“Lead Foot”

AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups

rest 4 minutes

AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar

rest 4 minutes

AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups

L2
21/15, 15/9, 9/6 Rep count
Sub Pull-Ups, Knee Raises, P...

Overhead Squat
Build to a Heavy Double

“TKO”
For Time:
35/25 Calorie Row
27 Chest to Bar Pull-Ups
21 Power Snatches (115/80)
15 Overhead Squats (115/80)
9 Squat Snatches (115/80)

L2
27 Pull-Ups
24 Power Snatches (75/55)
21 Overhead Squats (75/55)
(no squat snatch)

L...

“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...

“Snake Bite”
Option A:
For Time:
21-15-9
Squat Snatch (95/65)
Chest to Bar Pull-ups
__________________
Option B:
For Time:
15-12-9
Power Snatch (95/65)
Overhead Squats (95/65)
Chest to Bar Pull-ups
__________________
Option C:
For Time:
15-12-9
Power Snatch (75/55)
Ove...

*Labor Day Class Schedule!*

“Row Buffet"
AMRAP 4
15-12-9
Wallballs (20/14)
12-9-6
Chest to Bar Pull-ups
Max Calorie Row in Time Remaining

Rest 4 minutes

AMRAP 4
15-12-9
Wallballs (20/14)
12-9-6
Toes to Bar
Max Calorie Row in Time Remaining

rest 4 minutes

AMRAP 4
15-...

A) Snatch Complex
10 Min EMOM

High Hang Snatch + Snatch Balance

L2
High Hang Snatch + Overhead Squat

B) 10 Rounds For Time

RX
30 Double Unders
10 Thrusters (95/65)
8 C2B Pull Ups

L2
Sub 30 seconds of DU attempts
Sub jumping chest to bar

L1
30 Singles
Sub jumping pu...

A). Bench Press
3x12

B)  9 Rounds For Time (15 Min Cap)

RX
5 Thruster (135/95)
5 Chest To Bar

L2
Sub Jumping/banded Chest to Bar

L1
Sub Ring Rows/Jumping Pull Ups

Notes:

Thrusters should be heavy.  Try and avoid doing singles.  Keep in mind the volume… 45 is a lot of r...

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