DAILY WOD

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

"Workaholic"
3 Rounds:
21/15 Calorie Row
15 Chest to Bar Pull-ups

Directly Into...

3 Rounds:
21 Kettlebell Swings (53/35)
15 Thrusters (95/65)

“Wall Street”
3 Rounds:
800 Meter Run
40 Kettlebell Swings (53/35)
40 Wallballs (20/14)

Notes:

“The caliber of your life, is the caliber of your emotions.” - Ed Mylett

Head, Heart, Hands. This concept is from Jim Kwik.

Every action originates as a thought in our head....

"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...

“Marathon Monday”
2 Rounds:
400 Meter Run, 26 Hand Release Push-ups
400 Meter Run, 26 Kettlebell Swings (53/35)
400 Meter Run, 26 AbMat Sit-ups
400 Meter Run, 26 Deadlifts (75/55)
400 Meter Run, 26 Air Squats
400 Meter Run, 26 Box Jumps (24/20)

Notes:

“If you have everyt...

“Rope Swing”
AMRAP 15:
3 Rope Climbs (15')
15 Kettlebell Swings (53/35)
30 AbMat Sit-ups

Notes:


“If you set your bar at “amazing,” it’s awfully difficult to start.” - Seth Godin

Comparing ourselves to others is a double-edged sword.

We always want to learn from others...

“Smirnoff”

3 Rounds:

600 Meter Run

30 Russian Kettlebell Swings (53/35)

30 Push-ups

"19.2"

OR

"Mercury"
Teams of 3
AMRAP 25:
12/9 Calorie Assault Bike
12 Kettlebell Swings (53/35)
9 Burpees

Complete full rounds before switching

"Bloodshot"

5 Rounds:
20 Kettlebell Swings (53/35)
20 AbMat Sit-ups
20 Wallballs (20/14)

Notes:

### GENERAL 
* Choose a load for the weighted movements that you could complete 25+ unbroken when fresh 
* Within the workout, looking to complete these in no more than 2-3 set...

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...

"Layup"
50-40-30-20-10:
Double Unders
AbMat Sit-ups

Directly Into...

5-10-15-20-25:
Kettlebell Swings (53/35)
Wallballs (20/14)

Notes:

Two separate couplets today completedf for time. One bodyweight, one weighted. The first couplet is the CrossFit benchmark workout “An...

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