DAILY WOD

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

"30 Rock"
AMRAP 20:
30 Kettlebell Swings (53/35)
30 Push Presses (95/65)
21/15 Calorie Assault Bike
30 Toes to Bar

# DAILY MINDSET
**“One of the most difficult things to give away is kindness. It usually comes back to you.” - Anonymous**
 
Science has shown us that givi...

Push Press
Build to heavy set of 3

"Trail Blazer"
3 Rounds:
800 Meter Run
80 Double Unders
21 Push Presses (115/85)

Notes:

“Never confuse movement, with action.” - Ernest Hemingway
 
We’ve all had that friend who is constantly busy. Always flying a million miles an hour...

Push Press
Build to heavy set of 5

"Bar Rescue"
5 Rounds:
21 Deadlifts
12 Push Presses

Barbell: (115/85)

Notes:

“Energy and persistence conquer all things” – Benjamin Franklin
 
We are quick to pass judgements on what is possible.
 
Before we take measurement on what w...

“Fight Gone Bad”
3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Sumo Deadlift High Pulls (75/55)
1 Minute Box Jumps (20")
1 Minute Push Press (75/55)
1 Minute Calorie Row
1 Minute Rest

Notes:

“I want to see it, before I believe it.”
 
We are visually oriented people.
We s...

“Bad Blood”
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Push Presses (95/65)
1 Minute Calorie Bike
1 Minute Rest        
 
            
Notes:            
"“What is importan...

"Fight Gone Bad"
3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Sumo Deadlift High Pulls (75/55)
1 Minute Box Jumps (20")
1 Minute Push Press (75/55)
1 Minute Calorie Row
1 Minute Rest

Notes:

In the classic CrossFit benchmark workout “Fight Gone Bad”, athletes will spend...

Push Press
Heavy set of 10

"Clothesline"
AMRAP 12:
2 Push Presses (115/80)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses (115/80)
4 Toes to Bar
4 Box Jump Overs (24/20)
6 Push Presses (115/80)
6 Toes to Bar
6 Box Jump Overs (24/20)

Up by 2’s Until Finish

Note...

"Sore Eyes”
AMRAP 20:
20 Wallballs (20/14)
20 Power Snatches (75/55)
20 Box Jumps (24/20)
20 Push Presses (75/55)
20/14 Calorie Row

Scale Options
12 Reps
Power Snatch - Hang Power Snatch
Box Jump - Box Step

MetCon Edition
20 MB Front Squat
20 Plate Jumps (plate on gr...

"Dirty Thirty"

For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders

Subs
C2B:  Pull-up, Jumping C2B
KB...

PUSH PRESS

Build to heavy set of 10

"CLOTHESLINE"
AMRAP 12:
2 Push Presses (115/80)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses (115/80)
4 Toes to Bar
4 Box Jump Overs (24/20)
….
Up by (2) reps until the finish.

Notes:

The push press is the focus of this two part...

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