DAILY WOD

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

"19.4"

For Total Time:
3 Rounds: 
10 Snatches (95/65) 
12 Bar-Facing Burpees

Then, Rest 3 Minutes Before Continuing With:

3 Rounds: 
10 Bar Muscle-ups
12 Bar-Facing Burpees


*Time Cap: 12 Minutes*

OR

"Low Key"

AMRAP 12: 
9 Burpee Pull-ups
18 Alternating Dumbbell Snatch (50/35...

*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...

“TNT”
For Time:
30 Snatches (95/65)
30 Clean and Jerks (95/65)
30 Thrusters (95/65)

L2
20 Hang Power Snatch
20 Hang to Overhead
20 Thrusters

L1
20 MB Push Press
20 MB Hang to Overhead
20 MB Thruster or Front Squat

Notes:

We can begin to approach this workout by taking in...

“Double Decker”
AMRAP 15:
15 Power Snatches (75/55)
30 Double Unders
15 Wallballs (20/14)
30 Double Unders

L2
Sub Hang Power Snatch
60 Singles

L1
10 Hang Muscle Snatch
30 Singles
10 MB Front Squat (or short toss WB)
30 Singles

Notes:

In another threshold training type...

“Open Test”
AMRAP 20:
50 Wallballs (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-ups

L2
Sub Knee Raise/Knee to Chest for T2B
Sub Pull-Ups for C...

“Saved by the Bell”
5 Rounds:
21 Air Squats
10/7 Calorie Row
9 Alternating Dumbbell Snatches (50/35)

L1
Sub Hang Power or Muscle Snatch

ROMWOD

Notes:

Find a pace that you are confident you can keep for 7-10 minutes. This will ensure that you do not come out too hot and...

AMRAP 4:00, rest 4:00:
400 Meter Run
20/15 Calorie Row
Max Power Snatches (75/55)

AMRAP 4:00, rest 4:00:
400 Meter Run
15/10 Calorie Row
Max Power Snatches (95/65)

AMRAP 4:00:
400 Meter Run
10/7 Calorie Row
Max Power Snatches (115/80)

L1
200 M Run
10 Cal Row
Max Hang...

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