DAILY WOD

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

"Frogger"
6 Rounds:
20/14 Calorie Row
20 x 10 Meter Shuttles

Notes:

Simple couplet today of rowing and 10 meter shuttle runs. For the shuttle runs, set cones up 10 meters apart. Every time athletes make one point of contact beyond the cone, it will count as 1 rep. They’l...

For Time:
21-15-9
Row Calories
10M Shuttle Runs

200M Farmer Carry (53/35)

21-15-9
Row Calories
10M Shuttle Runs

200M Farmer Carry (53/35)

21-15-9
Row Calories
10M Shuttle Runs

200M Farmer Carry (53/35)

L1
15-9-6

100M Farmer Carry OR 200 M Run

Notes:

While the F...

“Tri Sprint Intervals”
5 Rounds of:
AMRAP 4:
30/20 Calorie Row
15 Burpees over Erg
AMRAP 10 Meter Shuttles
rest 4 minutes

L1
20/15 Cal Row
10 Burpees
AMRAP 10 M Shuttles

Notes:

These movements are meant to be fast, but not an all out sprint from the beginning. Whatever...

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