DAILY WOD

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

"Mumbo Jumbo"
Teams of 3
For Time (30 Minute Cap)
3 Rounds:
30 Deadlifts (95/65)
30 Hang Power Cleans (95/65)
30 Push Jerks (95/65)

100/70 Calorie Row

2 Rounds:
30 Deadlifts (135/95)
30 Hang Power Cleans (135/95)
30 Push Jerks (135/95)

100/70 Calorie Row

1 Round:
3...

Snatch Complex
On the Minute x 10:
1 Hang Power Snatch + 1 Power Snatch

Record Final Weight

"Randy"
For Time:
75 Power Snatches (75/55)

Notes:

Big snatch focus today. The Hero Workout “Randy” is preceded by some on the minute positional snatch work. Over the course of...

"Stop, Drop & Roll"

Teams of 3
For Time (30 Minute Cap):
1200 Meter MedBall Run
140/100 Calorie Row
100 Hang Power Cleans (115/80)
80 Thrusters (115/80)
60 Squat Cleans (115/80)

L2
Scale Options:
No MB on run
Power Cleans for Squat Cleans
Use Rep Scheme 100/80 Cals,...

LABOR DAY!

*We have 1 class today at 9am*

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. 

"HOTSHOTS 19"

Six rounds for time of:
• 30 Squats
• 19 Power Cleans (135/95)
•...

“Jump City”
For Time:
1 Round:
800 Meter Run
80 Double Unders
21 Hang Power Cleans (135/95)

2 Rounds:
400 Meter Run
40 Double Unders
15 Hang Power Cleans (135/95)

3 Rounds:
200 Meter Run
20 Double Unders
9 Hang Power Cleans (135/95)

L2
Cut run distance in half
Singles...

ATTENTION! 

WE WILL BE CLOSED TOMORROW, SUN, 07/29.

“Turtle Club”
For Time:
21 Overhead Squats (95/65)
200 Meter Run
21 Thrusters (95/65)
200 Meter Run
15 Overhead Squats (95/65)
200 Meter Run
15 Thrusters (95/65)
200 Meter Run
9 Overhead Squats (95/65)
200 Meter Run
9 T...

“Dead Center”
For Time:
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Deadlifts (155/105)
15/12 Calorie Row or 200m Run after each round 

L1
30-25-20-10-5: AbMat Sit-ups
15-12-10-8-5:  Goblet Deadlifts
12/10 Cal Row or 100m Run after each round

Notes:

The deadlifts and bik...

“Cool Runnings”
For Time:
400 Meter Run
21 Front Squats (115/80)
21 Burpee Box Jumps (24/20)
400 Meter Run
15 Front Squats (115/80)
15 Burpee Box Jumps (24/20)
400 Meter Run
9 Front Squats (115/80)
9 Burpee Box Jumps (24/20)
400 Meter Run

L1
Sub 200 M Run
Sub Goblet o...

“Tread Water”
For Time:
2k Row
150 Double Unders
10 Rounds of Cindy

L2
Sub 300 Singles
Sub Ring Rows on Cindy

L1
1k Row
150 Singles
7 Rounds Cindy
-Sub Ring Rows and Box Push Ups

Notes:

Breaking the row into thirds to start things up will set athletes up nicely for the d...

“Dirty 30”


For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders

L2
Sub Pull-Ups or Jumping C2B
Sub 60...

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