DAILY WOD

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

"Big Bird"
AMRAP 18:
20 Dumbbell Snatches (50/35)
20/15 Calorie Assault Bike
20 Dumbbell Box Step-Ups (24"/20")
20 Pull-ups

# DAILY MINDSET
**“A hero is one that knows how to hang on for one, minute, longer.” - Norweigan Proverb**
 
Often the difference between those wh...

"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...

"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...

"Waterlogged"
1,000 Meter Row

Directly Into…

30 Dumbbell Snatches (50/35)
15 Burpee Box Jumps (24"/20")
20 Dumbbell Snatches (50/35)
10 Burpee Box Jumps (24"/20")
10 Dumbbell Snatches (50/35)
5 Burpee Box Jumps (24/20")

Notes:

“The purpose of pain is to move us in acti...

“Rope-a-dope”

Teams of 3:

AMRAP 25:

90/60 Calorie Assault Bike

60 Alternating Dumbbell Snatches (70/50)

300 Double Unders

15 Rope Climbs

*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...

"Jump Start"
For Time:
60 Double Unders
30 Dumbbell Snatches (50/35)
60 Double Unders
30/21 Calorie Row
60 Double Unders
30 Toes to Bar
60 Double Unders
30/21 Calorie Row
60 Double Unders
30 Dumbbell Snatches (50/35)

Notes:

In this chipper style workout, athletes will wo...

"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...

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