DAILY WOD

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

“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...

“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...

"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...

"Hangnail"
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Row
20 Lateral Barbell Burpees
15 Deadlifts (245/165)

Notes:

In this mid range AMRAP workout, athletes will alternate hands every 5 repetitions on the dumbbell hang clean and jerk. This dumbbell...

*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...

"Rugrats"
On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats (50's/35's)
15/12 Calorie Row

Score is Slowest Round

Notes:

In this triplet workout, athletes will work to get through the three movements listed quickly, resting until the next 5...

"Fair Share"
Teams of 3
2 Rounds For Time (30 Minute Cap):
200 Meter Run (Each)
100 Dumbbell Snatches (50/35)
200 Meter Run (Each)
100 Box Jump Overs (24/20)
200 Meter Run (Each)
100 Thrusters (95/65)

Scale Options:
BJO - Box Jumps or Step Ups
Snatches - Hanging DB or...

"Better Half"

On the 1:30 x 7:
7 Dumbbell Strict Presses
7-6-5-4-3-2-1 Deadlifts

*Same weight across on dumbbell strict presses. Build to heavy single deadlift.

L2
Scale Option:
Seated Strict Press
Same Weight for Deadlifts

L1
Seated Strict Press
Moderate weight fo...

“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...

“Four Thirty”
AMRAP 20:
30 Dumbbell Snatches (50/35)
30 Box Jumps (24/20)
30/21 Calorie Row
30 Toes to Bar

L2
Sub Barbell Power Snatch @ 75/55
Sub Hanging Knee Raise

L1
20 Bar Muscle Snatch
20 Box Step Up
20 Cal Row
20 Sit-ups

Notes:

In today’s workout, pacing is cruci...

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