DAILY WOD

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

"Tummy Time"
15-12-9-12-15:
Toes to Bar
Deadlifts (205)
Lateral Barbell Burpees

"Frank the Tank"
AMRAP 5:
Buy-In: 50 Wallballs
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts (275/185)
6 Latera...

Snatch Complex
Build to Heavy Complex:
1 Power Snatch
1 Overhead Squat
1 Squat Snatch

"Rocket Power"
For Time:
21 Lateral Barbell Burpees
21 Power Snatches (115/85)
15 Lateral Barbell Burpees
15 Overhead Squats (115/85)
9 Lateral Barbell Burpees
9 Squat Snatches (115/...

“Rush Hour”
On the 4:00 x 5 Rounds:
14/10 Calorie Assault Bike
10 Lateral Barbell Burpees
5 Power Snatches (135/95)

Notes:

“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo
 
From a man who is recognized as...

Pausing Front Squat
Build to heavy set of 2

Hang Squat Clean
Build to heavy single

“Dirt Nap”
3 Rounds:
15 Hang Squat Cleans (115/80)
15 Lateral Barbell Burpees

Notes:

“A single death is a tragedy. A million deaths is a statistic.” - Joseph Stalin
 
A morbid thought fr...

“Bubba Gump”
3 Rounds:
800 Meter Run
30 Deadlifts (155/105)
30 Lateral Barbell Burpees

Notes:

“Stay committed to your decisions, but stay flexible to your approach.” - Tony Robbins
 
We can’t always see what is ahead on the windy road.
We don’t know if there will be a ra...

3-Position Power Clean

Teams of 3: 
12 Minutes to Build to a Heavy 3-Position Power Clean

*One barbell. Score is sum of all three weights. Rest 3 minutes before completing "Party Bus".

"Party Bus"

Teams of 3: 
AMRAP 15: 
9/6 Calorie Assault Bike 
6 Lateral Barbell Burpees...

"Hangnail"
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Row
20 Lateral Barbell Burpees
15 Deadlifts (245/165)

Notes:

In this mid range AMRAP workout, athletes will alternate hands every 5 repetitions on the dumbbell hang clean and jerk. This dumbbell...

"Go Fish"
For Time:
1,000 Meter Row

Directly Into...

3 Rounds:
21 Deadlifts (135/95)
15 Lateral Barbell Burpees
9 Push Jerks (135/95)

Notes:

The push jerk is the focus of this two part workout. Athletes will build to a heavy triple from the rack in part one and choose...

"Frank the Tank"
AMRAP 5:
Buy-In: 50 Wallballs
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts (275/185)
6 Latera...

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