DAILY WOD

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

"Jelly Belly"
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Calorie Assault Bike
10-8-6-4-2: Deadlifts (275/185)

Notes:

“If failure is not an option, neither is success.”
 
We fear the man who is willing to lose it all. Who is willing to play full out. No reserves. The on...

“Joker”
For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1:  Deadlifts (225/155)

Notes:

“Your mind is not your shoe size.” - Jim Kwik
 
Have you ever taken an “IQ Test”?
 
Chances are you have, if not something very similar. A test that claimed to tell us o...

“Bar Star”
Teams of 3:
AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/125)
AMRAP Back Squats (225/145)

Rest 3 Minutes

AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Dead...

"Skippy"
On the 3:00 x 5 Rounds:
15 AbMat Sit-Ups
30 Double Unders
15 AbMat Sit-Ups
5 Deadlifts

Build in loading on the deadlift. Score is weights used. Put round times in notes.

Notes:

“If you put limits on everything you do – physical or anything else – it will spread...

“Bubba Gump”
3 Rounds:
800 Meter Run
30 Deadlifts (155/105)
30 Lateral Barbell Burpees

Notes:

“Stay committed to your decisions, but stay flexible to your approach.” - Tony Robbins
 
We can’t always see what is ahead on the windy road.
We don’t know if there will be a ra...

“Doorbell”
AMRAP 18:
21/15 Calorie Assault Bike
15 Strict Pull-ups
15 Dumbbell Deadlifts (50's/35's)
15 Dumbbell Front Squats (50's/35's)

Notes:

“There is a difference between listening, and waiting for your turn to speak.” - Simon Sinek

It is a skill to be able to list...

“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...

“Dead Broke”

AMRAP 5:

Buy-In: 50/35 Calorie Row

Immediately Into…

12 Deadlifts (185/135)

8 Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:

Buy-In: 35/25 Calorie Row

Immediately Into…

8 Deadlifts (225/155)

8 Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:

Buy-In: 20/15 Calorie Row

Immed...

“Bedtime”

5 Rounds, On the 5:00

15 Lateral Barbell Burpees

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

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