DAILY WOD

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

"Cool Whip"
3 Rounds:
21/15 Calorie Row
75 Double Unders

Directly Into…

3 Rounds:
20 Dumbbell Snatches (50/35)
12 Lateral Dumbbell Burpees

Notes:

**“Challenges are what make life interesting and overcoming them is what makes life meaningful.” -- Joshua J. Marine**
 
Ev...

"Run DMC"
4 Rounds:
200 Meter Run
10 Chest to Bar Pull-ups
200 Meter Run
10 Dumbbell Snatches (70/50)

Notes:

“Every strike brings you closer to your next home run.” - Babe Ruth
 
When you hear the name “Babe Ruth”, what’s the first thing that comes to mind?
Hall of Fame...

*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...

"Pilocarpine"
5 Rounds:
25/18 Calorie Row
12 Dumbbell Snatches (70/50)
3 Rope Climbs

L2

Half Rope Climb

6 Burpees Pull-Ups

Seated/Laying to standing ropes

L1

20/12 Cal Row

Hang DB Snatch

9 Ring Rows

Notes:

In this triplet workout, athletes will choose a weight on the dumbbell th...

"Long Gone"

5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Dumbbell Snatches (50/35)
1 Minute Calorie Row
1 Minute Rest

*Score is lowest rep total across the five rounds.

L2
Scale Option:
Hang Power Snatch w/ barbell

L1
1 min Wall Ball
1 min Hang Muscle Snatch (barb...

“Eighteen Wheeler”
AMRAP 18:
12/9 Calorie Row
15 Wallballs (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar

L2
Hang DB Snatches
18 Knee Raises or Situps

L1
Sub Single Arm DB Press for DB Snatch
Situps for T2B

Notes:

Today’s rep scheme is designed for athlet...

“Foul Ball”
3 Rounds:
800 Meter Run
30 Wallballs (20/14)
30 Alternating Dumbbell Snatches (50/35)

L2
2 Rounds instead of 3
or
Sub 400 M Run

L1
2 Rounds
400 M Run
20 Wall Balls
20 Single Arm DB Push Press

Notes:

With a mile and a half of running, the runs most definitely...

“Figawi”
AMRAP 18:
200 Meter Run
16/12 Calorie Row
12 Chest to Bar Pull-Ups
8 Alternating Dumbbell Snatches (70/50)

L2
Sub 6 C2B or 12 Pull-Ups

L1
100 M Run
12/9 Cal Row
12 Ring Rows
8 Hang DB Snatch 

Notes:

The big sticking points in today’s workouts are the chest to ba...

“Slasher”
AMRAP 13:
50 Alternating Dumbbell Snatches (50/35)
40 Burpees
30 Toes to Bar
20 Handstand Push-ups

L2
Hang DB Snatches
Hanging Knee Raise
Box HSPU

L1
30 MB Push Press
20 Burpees
10 Sit-Ups
5 Push-Ups

Notes:

Looking at the four movements, we can almost separate...

“Take Off”
Teams of 3
2 Rounds:
6 x 200m Relay Run
100 Dumbbell Snatches (50/35)
6 x 200m Relay Run
100/70 Calorie Row

L2
Sub Power Snatches

L1
2 Rounds
6 x 100m Relay Run
70 Hang Power Snatch
6 x 100m Relay Run
70/50 Calorie Row

Notes:

In partner workouts like this, str...

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