DAILY WOD

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

"WeWork"
Teams of 3
4 Rounds For Time (30 Minute Time Cap):
800 Meter Wreck Bag Run (50/35)
60-50-40-30:
Deadlifts
Front Squats
Jerks

Barbell Weights:
Males: 115-135 -155-175
Females: 85-95-105-115

Notes:

“When you have one foot in the past, and one in the future, you p...

"Slap Happy"

AMRAP 5:
Buy In: 100 Double Unders
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20) 

Rest 5 Minutes 

AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20) 

Rest 5 Minutes 

AMRAP 5:
Buy In: 100 Double Unders
4 Front Sq...

"Jack Squat"
21-15-9:
Front Squats (135/95)
Kettlebell Swings (70/53)
400 Meter Run

Notes:

“Trade your expectation for appreciation, and the world changes around you” - Tony Robbins
 
Routines and habits become part of the norm. Morning coffee, listening to the radio, th...

“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...

“Me Three”
Teams of 3
For Time (30 Minute Cap):
100 Pull-ups
100 Overhead Squats (75/55)
80 Box Jump Overs (24/20)
80 Thrusters (95/65)
60 Toes to Bar
60 Front Squats (115/80)
40 Burpee Box Jumps (24/20)
40 Clusters (135/95)

Notes:


“Rome was not built in a day.” - John...

"Waterproof"

For Time: 
21 - 15 - 9
Row Calories (Women: 15-10-5) 
Front Squats (95/65)

15 - 12 - 9
Toes to Bar
Hang Squat Cleans (95/65)

12 - 9 - 6
Burpees over Bar
Thrusters (95/65)

Notes: 

### GENERAL 
* Three separate couplets, with decreasing rep scheme and increasing...

"Top Heavy"
AMRAP 18:
9 Power Cleans (155/105)
12 Strict Handstand Push-ups
9 Front Squats (155/105)
12 Strict Pull-ups

Notes:

### GENERAL
* Goal today is to move a moderately heavy weight and move well through strict upper body movements

### POWER CLEANS
* One weight o...

"Sea Legs"
3 Rounds:
500 Meter Row
12 Front Squats (155/105)
21 Box Jump Overs (24/20)

Notes:

The front squat weight in this triplet workout is on the moderate side. Athletes should be capable of completing 18+ unbroken when fresh. Within the workout, 1-2 sets is appropr...

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

"Satan's Whiskers"
3 Rounds:
10 Chest to Bar Pull-ups
10 Front Squats (165/110)
10 Burpees

Notes:

The front squat is the focus of this two part workout. In part one, athletes will build to a hea...

"Belly Flop"
21-15-9:
Box Jump Overs (24/20)
Power Cleans (115/80)
Chest to Bar Pull-ups
Front Squats (115/80)
Lateral Barbell Burpees

Push Jerks (115/80)

Notes:

With three barbell movements in today’s 21-15-9 style workout, the limiting factor with weight is likely the...

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