DAILY WOD

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

"Air BnB"
5 Rounds:
1 Minute AbMat Sit-ups
1 Minute Bike
1 Minute Air Squats
1 Minute Rest

Notes:

“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence o...

“Annie’s on the Run”
For Time:
100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run

Notes:

“When doing...

“Rope Swing”
AMRAP 15:
3 Rope Climbs (15')
15 Kettlebell Swings (53/35)
30 AbMat Sit-ups

Notes:


“If you set your bar at “amazing,” it’s awfully difficult to start.” - Seth Godin

Comparing ourselves to others is a double-edged sword.

We always want to learn from others...

“Helmet Hair”

5 Rounds:

5 Strict Handstand Push-ups

10 Strict Pull-ups

100’ Walking Lunge

20 AbMat Sit-ups

"19.2"

Option to re-do

OR

"Adele"

5 Rounds: 
1 Minute Row 
1 Minute Medicine Ball Squat Cleans (20/14) 
1 Minute AbMat Sit-ups 
1 Minute Rest 

"19.1" 

OR

"This One"

AMRAP 15:
45 AbMat Sit-Ups
30 Dumbbell Hang Clean and Jerks (50/35)
15 Dumbbell Goblet Squats (50/35)

"Bloodshot"

5 Rounds:
20 Kettlebell Swings (53/35)
20 AbMat Sit-ups
20 Wallballs (20/14)

Notes:

### GENERAL 
* Choose a load for the weighted movements that you could complete 25+ unbroken when fresh 
* Within the workout, looking to complete these in no more than 2-3 set...

"Wet Floor"
In Teams of 2
AMRAP 20:
75 Wallballs (20/14)
60 AbMat Sit-ups
45/30 Calorie Row
30 Burpee Box Jumps (24/20)

Notes:

Partnering up for this longer AMRAP workout. Athletes will split reps however they see fit. The only weight consideration is the wallball weight...

"Layup"
50-40-30-20-10:
Double Unders
AbMat Sit-ups

Directly Into...

5-10-15-20-25:
Kettlebell Swings (53/35)
Wallballs (20/14)

Notes:

Two separate couplets today completedf for time. One bodyweight, one weighted. The first couplet is the CrossFit benchmark workout “An...

*OPEN GYM HOURS TODAY: 10:30 - 11:30AM & 5:30 - 7:30PM*

"Layaway"
AMRAP 15:
30 AbMat Sit-ups
20 x 10 Meter Shuttle Sprints
10 Alternating Dumbbell Snatches (70/50)

Notes:

In this triplet workout, athletes will choose a dumbbell that is a little heavier than we typically u...

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