DAILY WOD

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

Thruster
Build to heavy 10 rep

"Sucker Punch"
21-18-15-12-9:
Kettlebell Swing (53/35)
Thrusters (75/55)

# DAILY MINDSET
**“If you put limits on everything you do – physical or anything else – it will spread into your work and your life. There are no limits, only platea...

"Heartburn"
For Time:
1 Mile Run
10 Rounds of "Bergeron Beep Test" (75/55)

1 Round of "Bergeron Beep Test”:
7 Thrusters
7 Pull-ups
7 Burpees

Notes:

“As for me, all I know is that I know nothing.” - Socrates
 
A core belief of ours is to “always be a student”. Regardless...

Thruster
Build to heavy set of 3

"Tailspin"
AMRAP 14:
15 Thrusters (95/65)
30 Double Unders
15 Chest to Bar Pull-ups
30 Double Unders

Notes:

“Leadership is not about being in charge. Leadership is about taking care of those in your charge.” - Simon Sinek
 
What defines...

Thruster
Build to a Heavy Set of 3

“Chest Hair”
For Time:
25 Thrusters (95/65)
400 Meter Run
25 Chest to Bar Pull-ups
400 Meter Run
25 Thrusters (95/65)

Notes:

“Well done is better than well said.” - Benjamin Franklin



Talk is cheap.
Anyone can talk.
Only the few, choos...

"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...

“Fire Alarm”
For Time:
3 Rounds Bergeron Beep Test
50/35 Calorie Row
3 Rounds Bergeron Beep Test
50/35 Calorie Row
3 Rounds Bergeron Beep Test

1 Round of Bergeron Beep Test:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

L2
Sub 35/25 Cal Row

L1
2 Rounds Beep Test
25/18 Cal...

Squat Clean Thruster
Build to a Heavy Single

“Chalant”
For Time:
21 Lateral Barbell Burpees
21 Power Cleans (135/95)
15 Lateral Barbell Burpees
15 Hang Squat Cleans (135/95)
9 Lateral Barbell Burpees
9 Thrusters (135/95)

L1
15-9-6
Burpees
Hang Power Cleans or MB Cleans
...

Thruster
Heavy Single

followed by…

“Raise the Bar”
AMRAP 8:
3 Thrusters (95/65)
3 Toes to Bar
6 Thrusters (95/65)
6 Toes to Bar
9 Thrusters (95/65)
9 Toes to Bar

L2
Sub Hanging Knee Raise

L1
Sub Sit-ups

Notes:

In most of these workouts that are ascending ladders, the f...

A). Bench Press
3x12

B)  9 Rounds For Time (15 Min Cap)

RX
5 Thruster (135/95)
5 Chest To Bar

L2
Sub Jumping/banded Chest to Bar

L1
Sub Ring Rows/Jumping Pull Ups

Notes:

Thrusters should be heavy.  Try and avoid doing singles.  Keep in mind the volume… 45 is a lot of r...

21-15-9
(12 Min Cap)

Calorie Row
Thrusters (75/55)
Burpees

ROMWOD

Notes:

Find a pace you can hold throughout the entire workout without stopping.  Transition quickly between movements. 

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