DAILY WOD

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

Clean Coplex
Build to a Heavy Complex:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean

"Squeaky Clean"
3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans

Barbell: 115/85

# DAILY MINDSET
**“I fear not the man who has practiced 10,000 kicks once, b...

Power Clean
Build to Heavy 3-Position Power Clean

"IHOP"
AMRAP 15:
60 Double Unders
30/24 Calorie Row
15 Power Cleans (115/85)

# DAILY MINDSET
**“Don’t bunt. Aim out of the ballpark.” – David Oglivy**

One of the most dangerous things we can do in life: to dream too sm...

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...

Power Clean
Building to heavy set of 3

“Black and Blue”
5 Rounds:
10 Power Cleans (135/95)
10 Burpees

Notes:

“If you know you opponent, but not yourself, you will lose 100% of the time.” – Samurai Proverb
 
To “keep up with the Jones” is an old expression about competit...

“Doce”
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burp...

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...

Squat Clean Complex
Build to a Heavy 3-Position Squat Clean:
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean

"Clean Sheet"
AMRAP 3:
9/6 Calorie Row
9 Power Cleans (95/65)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Row
7 Hang Squat Cleans (115/80)

Rest 3 Minut...

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...

"Knuckle Sandwich"

For Time: 
800 Meter Run
30 Power Cleans (185/135)
800 Meter Run

Notes:

Simple but effective running and weightlifting workout today. Athletes will run total of 1 mile and choose a weight on the barbell that they could complete 5-7 repetitions unbroken...

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