DAILY WOD

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

"Lead Foot"
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups

Rest 4 minutes

AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
 
Rest 4 minutes
 
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups

Notes:

“To succeed in life, you need three things: a wishb...

"Handlebars"
4 Rounds:
21/15 Calorie Assault Bike
15 Toes to Bar
7 Power Clean and Jerks (155/105)

Notes:

“How long are you going to wait until you demand the best of yourself?” - Epictetus
 
“Tomorrow” is one of the most comfortable words in our vocabulary. It’s safe, c...

“Old Town Road”
6 Rounds:
15/12 Calorie Assault Bike
150' Farmers Carry (53's/35's)
9 Strict Toes to Bar

Notes:

“He who has a why to live, can bear any how.” – Victor Frankl
 
People give up because they can’t find a meaning for their struggle.
 
They give up, because th...

“Me Three”
Teams of 3
For Time (30 Minute Cap):
100 Pull-ups
100 Overhead Squats (75/55)
80 Box Jump Overs (24/20)
80 Thrusters (95/65)
60 Toes to Bar
60 Front Squats (115/80)
40 Burpee Box Jumps (24/20)
40 Clusters (135/95)

Notes:


“Rome was not built in a day.” - John...

Bench Press

Build to heavy set of 3

“Double Pits to Chesty”

AMRAP 12:

40 Double Unders

20 Push-ups

10 Toes to Bar

# DAILY MINDSET

“The opposite of play is not work. The opposite of play is depression.” – Brene Brown

Sometimes along the way, we forget that we love what we do. Th...

“Barista”

Teams of 3

For Time: (30 Minute Time Cap)

100/70 Calorie Assault Bike

70 Clean and Jerks (135/95), 70 Toes to Bar

50 Clean and Jerks (155/105), 50 Chest to Bar Pull-ups

30 Clean and Jerks (185/135), 30 Bar Muscle-ups

100/70 Calorie Assault Bike

"Waterproof"

For Time: 
21 - 15 - 9
Row Calories (Women: 15-10-5) 
Front Squats (95/65)

15 - 12 - 9
Toes to Bar
Hang Squat Cleans (95/65)

12 - 9 - 6
Burpees over Bar
Thrusters (95/65)

Notes: 

### GENERAL 
* Three separate couplets, with decreasing rep scheme and increasing...

"Twenty Something"
AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30/21 Calorie Row

Notes:

### GENERAL
* Looking to move for all 20 minutes today
* Choosing the right loading on the barbell and variation or rep number for the toes to bar will he...

"Life Jacket"
AMRAP 5:
27/20 Calorie Row
27 Thrusters (115/80)
27 Chest to Bar Pull-ups

Rest 5 Minutes

AMRAP 5:
21/15 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar

Rest 5 Minutes

AMRAP 5:
15/10 Calorie Row
15 Thrusters (75/55)
15 Pull-ups

Notes:

In these short and...

"12 Days of CrossFit"
For Time:
1 Thruster (135/95)
2 Hang Power Cleans (135/95)
3 Deadlifts (135/95)
4 Burpees
5 Toes to Bar
6 Box Jumps (24/20)
7 Hand Release Push-ups
8 Reverse Lunges
9 Kettlebell Swings (53/35)
10 AbMat Sit-ups
11 Wallballs (20/14)
12 Calorie Row

No...

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