DAILY WOD

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

"Adderall"
0:00 - 10:00
1 Mile Run
Max Clean and Jerks (135/95)

10:00 - 13:00
Rest

13:00 - 20:00
800 Meter Run
Max Power Snatches (115/80)

20:00 - 23:00
Rest

23:00 - 27:00
400 Meter Run
Max Thrusters (95/65)

Strict Press
Build to heavy single

"Miracle-Gro"
5 Rounds:
200 Meter Run
12/9 Calorie Assault Bike
9 Strict Presses (95/65)

"Kelly"
5 Round:
400 Meter Run
30 Box Jumps (24/20)
30 Wall Balls

Single Arm Dumbbell Strict Press
5 Sets of 8

"Surfer on Acid"
3 Rounds For Time:
400 Meter Run
21 Burpees

"Family Feud"
Class Divides Into 2 Teams:
AMRAP 25:
50 Meter Sled Push (95/45)
100 Meter Wreckbag Run (50/35)
200 Meter Run

"Dead & Company"
For Time:
Buy-In: 1 Mile Run

21-15-9:
Deadlifts (225/155)
Box Jump Overs (24/20)
Toes to Bar

Cash-Out: 1 Mile Run

# DAILY MINDSET
**“I would rather die on my feet, than live on my knees.” – Emiliana Zipada**
 
What if we never reach the finish line?
W...

"Slam Dunk"
AMRAP 15:
200 Meter Run
15 Slam Balls (30/20)
3 Rope Climbs

# DAILY MINDSET
**“Failure is the opportunity to begin again, this time more intelligently.” – Henry Ford**
 
Failure has a negative connotation.
That it’s a mark against us – a scarlet letter.
That...

HAPPY LABOR DAY!

*We have 1 class today at 9am*

"Dive Bar"
For Time:
800 Meter Run
50 Barbell Thrusters (45/35)
800 Meter Run
50 Burpees
800 Meter Run
50 Barbell Thrusters (45/35)

# DAILY MINDSET
**“How wonderful it is that nobody needs to wait a single minute before star...

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...

"Runaway Train"
Teams of 3
3 Rounds (30 Minute Cap):
400 Meter Team Run
70/50 Calorie Assault Bike

Directly Into...

21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)

# DAILY M...

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