DAILY WOD

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

"El Nino"
For Time:
1 Mile Run
50 Dumbbell Snatches (50/35)
400 Meter Wreck Bag Run (50/35)
30 Pull-ups
20 Burpee Box Jumps (24/20)

Notes:

“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” - Scott Adams
 
How doe...

“Pharmacy”
5 Rounds:
100' Walking Lunge (No Weight)
30 AbMat Sit-ups
12 Dumbbell Power Cleans (50's/35's)

Notes:

“The best way to predict the future is to create it.” - Peter Drucker

We talk often of disregarding the leaderboards.
To disregard what the competitor to the...

"Eighteen Wheeler"

AMRAP 18:
12/9 Calorie Assault Bike
15 Wallballs (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar

Notes:

"Discipline is choosing between what you want now, and what you want most." - Abraham Lincoln
 
Immediate gratification can be a decep...

“19.5”

For Time:

33-27-21-15-9

Thrusters (95)

Chest to Bar Pull-ups

20 Minute Time Cap

OR

“Wall-E”

AMRAP 20:

30 Single Arm Dumbbell Push Press (50/35)

30 Double Unders

30 Wallballs (20/14)

30 Double Unders

# DAILY MINDSET

“If you can’t fly, then run. If you can run, then walk. If yo...

“19.3”

For time:

200ft. Dumbbell Overhead Lunge (50/35)

50 Dumbbell Box Step-ups (50/35) (24"/20")

50 Strict Handstand Push-ups

200ft. Handstand Walk

10 Minute Time Cap. For scoring purposes, add 1 second for every rep not completed.

OR

“Cindy” (Benchmark)

AMRAP 20:

5 Pull-ups

10...

"19.1" 

OR

"This One"

AMRAP 15:
45 AbMat Sit-Ups
30 Dumbbell Hang Clean and Jerks (50/35)
15 Dumbbell Goblet Squats (50/35)

"Dum Dum"

3 Rounds:
200' Dumbbell Farmers Carry
20 Dumbbell Bench Press
200' Dumbbell Front Rack Carry
20 Dumbbell Deadlifts

Dumbbells: (50’s/35’s)

Notes:

All dumbbells in this 3 round workout. We can choose our weight based off the bench press, as that will likely be the...

"Road Rash"
5 Rounds (On the 5:00):
5 Dumbbell Hang Clean and Jerk (Left Arm)
5 Dumbbell Hang Clean and Jerk (Right Arm)
10 Alternating Dumbbell Power Snatches
10 Chest to Bar Pull-ups
15/10 Calorie Row

Notes:

In this 5 round interval workout, rounds will begin on the 0:...

*OPEN GYM HOURS TODAY: 10:30 - 11:30AM & 5:30 - 7:30PM*

"Layaway"
AMRAP 15:
30 AbMat Sit-ups
20 x 10 Meter Shuttle Sprints
10 Alternating Dumbbell Snatches (70/50)

Notes:

In this triplet workout, athletes will choose a dumbbell that is a little heavier than we typically u...

“Vader”
3 Rounds:
24/17 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (50/35)
15 Lateral Burpees over Rower

Notes:

In this new CompTrain Class benchmark workout, looking for athletes to choose a wallball and dumbbell weight that they could complete 21...

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