DAILY WOD

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

Front Squat Complex
Build to a heavy:
1 Pausing Front Squat + 1 Front Squat

"Jack Daniels"
For time:
1,000M Run
50 Thrusters (45/35)
30 Pull-Ups

Notes:

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

Listening is a skill.
To not...

Front Squat
Build to heavy single

"Front Runner"
For Time:
200 Meter Run, 2 Front Squats
200 Meter Run, 4 Front Squats
200 Meter Run, 6 Front Squats
200 Meter Run, 8 Front Squats
200 Meter Run, 10 Front Squats

Barbell: 165/110

Notes:

“I would rather die of passion than...

Front Squat
Build to heavy single

"Front Runner"
For Time:
200 Meter Run, 2 Front Squats
200 Meter Run, 4 Front Squats
200 Meter Run, 6 Front Squats
200 Meter Run, 8 Front Squats
200 Meter Run, 10 Front Squats

Barbell: 165/110

Notes:

“I would rather die of passion than...

Front Squat
Build to heavy set of 3

“Heartbreak Kid”
3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-ups
50 Double Unders

Notes:

Pablo Picasso, the famous Spanish artist, was walking through the market one day when a young woman spotted him and ran over. She as...

Front Squat
Build to Heavy Single

"Funny Bone"
21-15-9:
Kettlebell Swing (70/53)
Box Jump Overs (24/20)
Front Squats (135/95)

Notes:

### THE WHY
You’ll often see the strength pieces we do listed as “Heavy” and not “1RM, 5RM..etc”. 1RM takes into account past personal be...

Macho Man Complex

Build to Heavy Complex: 
3 Power Cleans
3 Front Squats
3 Push Jerks

"Randy Savage"

AMRAP 12:
3 Rounds of Macho Man (135/95)
15 Toes to Bar 

Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks

Notes:

“Macho Man” is a CompTrain benchmark complex in which...

Pausing Front Squat
Build to heavy single pausing for 3sec at the bottom

"Breaking Bad"
5 Rounds:
200 Meter Run
2-4-6-8-10 Front Squats (165/110)

L2

1-2-3-4-5 Front Squats

L1

200M Run

Heavy DB Deadlift or MB Front Squat

Notes:

The front squat is the focus of this two part wo...

Pause Front Squat

Build to Heavy Single. 5 Seconds Down, 3 Second Pause in Bottom.



“Nine Yards”
AMRAP 12:
3 Thrusters (95/65)
3 Toes to Bar
3 Calorie Row
6 Thrusters (95/65)
6 Toes to Bar
6 Calorie Row
9 Thrusters (95/65)
9 Toes to Bar
9 Calorie Row
….
Up by (3’s) un...

"Last Legs"

Teams of 3:
0:00 - 5:00 - Max Front Squats
5:00 - 10:00 - Max Calorie Row
10:00 - 13:00 - Rest
13:00 - 18:00 - Max Back Squats
18:00 - 23:00 - Max Calorie Row
 
Squat Loads Increase Every 30 Reps:

Front Squats
0-30 Reps (115/80)
31-60 Reps (135/95)
61-AMRAP...

Front Squat
3 Sets of 5


 

“Annie’s on the Run”
For Time:
100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 M...

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