DAILY WOD

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

"Adderall"
0:00 - 10:00
1 Mile Run
Max Clean and Jerks (135/95)

10:00 - 13:00
Rest

13:00 - 20:00
800 Meter Run
Max Power Snatches (115/80)

20:00 - 23:00
Rest

23:00 - 27:00
400 Meter Run
Max Thrusters (95/65)

"Workaholic"
3 Rounds:
21/15 Calorie Row
15 Chest to Bar Pull-ups

Directly Into...

3 Rounds:
21 Kettlebell Swings (53/35)
15 Thrusters (95/65)

HAPPY LABOR DAY!

*We have 1 class today at 9am*

"Dive Bar"
For Time:
800 Meter Run
50 Barbell Thrusters (45/35)
800 Meter Run
50 Burpees
800 Meter Run
50 Barbell Thrusters (45/35)

# DAILY MINDSET
**“How wonderful it is that nobody needs to wait a single minute before star...

"31 Heroes"
Teams of 2
AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs (15')
11 Box Jumps (30/24)

*400 Meter Continuous Wreck Bag Run (50/35)

"Nail Biter"
4 Rounds:
1 Minute Toes to Bar
1 Minute Power Snatches (75/55)
1 Minute Thrusters (75/55)
1 Minute Calorie Bike

Rest 2 Minutes Between Rounds

Notes:

"Pain versus Discomfort"
 
There is a common misconception about pain.
Pain is not what we feel inside of a...

Front Squat Complex
Build to a heavy:
1 Pausing Front Squat + 1 Front Squat

"Jack Daniels"
For time:
1,000M Run
50 Thrusters (45/35)
30 Pull-Ups

Notes:

“There is a reason between listening, and waiting for your turn to speak.” - Simon Sinek

Listening is a skill.
To not...

"Gut Check"

For Time (Teams of 3 | 25 Minute Cap): 
200/140 Calorie Assault Bike

Directly Into…

50 Toes to Bar 
50 Box Jump Overs (24”/20”)
50 Thrusters (95/65)
50 Toes to Bar
50 Box Jump Overs (24”/20”)
50 Thrusters (115/80)
50 Toes to Bar
50 Box Jump Overs (24”/20”) 
50...

"Adderall"
0:00 - 10:00 - 1 Mile Run, Max Clean and Jerks (135/95)
10:00 - 13:00 - Rest
13:00 - 20:00 - 800 Meter Run, Max Power Snatch (115/80)
20:00 - 23:00 - Rest
23:00 - 27:00 - 400 Meter Run, Max Thrusters (95/65)

Score is total barbell reps completed.

Notes:

“Iron...

"Sleep Walk"
Teams of 3:
7 Minute AMRAP:
100/70 Calorie Assault Bike
Max Overhead Squats (95/65)

Rest 3 Minutes

6 Mininute AMRAP:
80/60 Calorie Assault Bike
Max Hang Squat Cleans (115/80)

Rest 3 Minutes

5 Minute AMRAP:
60/40 Calorie Assault Bike
Max Thrusters (135/...

“TNT”
For Time:
30 Power Snatches
30 Power Clean and Jerks
30 Thrusters

Barbell: 95/65

Notes:

“Roses that are left unpruned can become a tangled mess of old and new canes all competing for air and light.” - Elizabeth Roth

As the rose bush grows, it creates more buds th...

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