DAILY WOD

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

"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...

"Team Tosh Sprints"
Teams of 2
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run

# DAILY MINDSET
**“The greatest enemy of knowledge is not ignorance. It is the illusion of knowledge.” - Steven Hawking**
 
One of the largest dangers in life is a closed mind.
Yet, very,...

"WeWork"
Teams of 3
4 Rounds For Time (30 Minute Time Cap):
800 Meter Wreck Bag Run (50/35)
60-50-40-30:
Deadlifts
Front Squats
Jerks

Barbell Weights:
Males: 115-135 -155-175
Females: 85-95-105-115

Notes:

“When you have one foot in the past, and one in the future, you p...

“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...

“Rope-a-dope”

Teams of 3:

AMRAP 25:

90/60 Calorie Assault Bike

60 Alternating Dumbbell Snatches (70/50)

300 Double Unders

15 Rope Climbs

3-Position Power Clean

Teams of 3: 
12 Minutes to Build to a Heavy 3-Position Power Clean

*One barbell. Score is sum of all three weights. Rest 3 minutes before completing "Party Bus".

"Party Bus"

Teams of 3: 
AMRAP 15: 
9/6 Calorie Assault Bike 
6 Lateral Barbell Burpees...

"Megalodon"

Teams of 2: 
6 Rounds:
12 Box Jumps (30/24) 
21 Dumbbell Front Squats (50’s/35’s) 
500 Meter Row 

*3 Rounds Each, Switching After Complete Rounds*

# DAILY MINDSET 
“Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad...

"19.2"

OR

"Mercury"
Teams of 3
AMRAP 25:
12/9 Calorie Assault Bike
12 Kettlebell Swings (53/35)
9 Burpees

Complete full rounds before switching

“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

"Mumbo Jumbo"
Teams of 3
For Time (30 Minute Cap)
3 Rounds:
30 Deadlifts (95/65)
30 Hang Power Cleans (95/65)
30 Push Jerks (95/65)

100/70 Calorie Row

2 Rounds:
30 Deadlifts (135/95)
30 Hang Power Cleans (135/95)
30 Push Jerks (135/95)

100/70 Calorie Row

1 Round:
3...

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