DAILY WOD

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

"Gut Feeling"
AMRAP 16:
12 Hang Power Cleans (155/105)
21 Lateral Barbell Burpees
12 Push Jerks (155/105)
21 Toes to Bar

Power Clean Complex
Build to a Heavy Complex:
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean

"Nowhere Fast"
For Time:
50 Power Cleans (155/105)

On the Minute: 5 Toes to Bar

Notes:

“When are closed to ideas, what we hear is criticism. When we are open t...

Hang Power Clean + Power Clean

Build to Heavy Complex: 
1 Hang Power Clean + 1 Power Clean

"Power Ranger"

For Time: 
15 Power Cleans (155/105) 

600 Meter Run
10 Power Cleans (155/105) 
400 Meter Run
5 Power Cleans (155/105) 

200 Meter Run

Notes:

“If you aim at nothing, do...

"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...

Hang Power Clean
Build to heavy double

"DT"
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 155/105

Notes:

With much of the metcon coming down to the hang power cleans, we’ll dial that movement in during part one before moving on to the Hero Workout, “...

"12 Days of CrossFit"
For Time:
1 Thruster (135/95)
2 Hang Power Cleans (135/95)
3 Deadlifts (135/95)
4 Burpees
5 Toes to Bar
6 Box Jumps (24/20)
7 Hand Release Push-ups
8 Reverse Lunges
9 Kettlebell Swings (53/35)
10 AbMat Sit-ups
11 Wallballs (20/14)
12 Calorie Row

No...

"Last Call"
Part 1
Teams of 3
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)

Rest 3 Minutes

Part 2
50 Hang Squat Cleans (115/80)
50 Hang Squat Cleans (135/95)
AMRAP Hang Squat Cleans (155/105)

Rest 3 Minutes

Part 3
50 Deadlift...

Hang Power Clean

Build to heavy set of 3

"Hangman"

For Time: 
21 Hang Power Cleans (135/95)
21 Lateral Barbell Burpees
100 Double Unders
15 Hang Power Cleans (135/95)
15 Lateral Barbell Burpees
75 Double Unders
9 Hang Power Cleans (135/95)
9 Lateral Barbell Burpees
50 Dou...

“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...

Hang Power Clean
Heavy Set of 2

followed by…

“DT”
5 Rounds:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

L1
MB Deadlifts
MB Hang Power Cleans
MB shoulder to overhead 

Notes:

With there only being a barbell, we want to point out a few place...

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