DAILY WOD

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

"Meter Maid"
For Time:
200 Meter Run
27 Wallballs (20/14), 27 Box Jumps (24/20)
200 Meter Run
21 Wallballs (20/14), 21 Box Jumps (24/20)
200 Meter Run
15 Wallballs (20/14), 15 Box Jumps (24/20)
200 Meter Run
9 Wallballs (20/14), 9 Box Jumps (24/20)
200 Meter Run

Notes:

“...

“Wall Street”
3 Rounds:
800 Meter Run
40 Kettlebell Swings (53/35)
40 Wallballs (20/14)

Notes:

“The caliber of your life, is the caliber of your emotions.” - Ed Mylett

Head, Heart, Hands. This concept is from Jim Kwik.

Every action originates as a thought in our head....

Deadlift
Build to heavy set of 3

"Smooth Criminal"
AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)

Notes:

“The Marshmallow Experiment”
 
The experiment began by bringing in children into a room, one by one, and sitting them down in a chair with a...

“19.5”

For Time:

33-27-21-15-9

Thrusters (95)

Chest to Bar Pull-ups

20 Minute Time Cap

OR

“Wall-E”

AMRAP 20:

30 Single Arm Dumbbell Push Press (50/35)

30 Double Unders

30 Wallballs (20/14)

30 Double Unders

# DAILY MINDSET

“If you can’t fly, then run. If you can run, then walk. If yo...

"Layup"
50-40-30-20-10:
Double Unders
AbMat Sit-ups

Directly Into...

5-10-15-20-25:
Kettlebell Swings (53/35)
Wallballs (20/14)

Notes:

Two separate couplets today completedf for time. One bodyweight, one weighted. The first couplet is the CrossFit benchmark workout “An...

"Frank the Tank"
AMRAP 5:
Buy-In: 50 Wallballs
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts (275/185)
6 Latera...

"Fight Gone Bad"
3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Sumo Deadlift High Pulls (75/55)
1 Minute Box Jumps (20")
1 Minute Push Press (75/55)
1 Minute Calorie Row
1 Minute Rest

Notes:

In the classic CrossFit benchmark workout “Fight Gone Bad”, athletes will spend...

“Vader”
3 Rounds:
24/17 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (50/35)
15 Lateral Burpees over Rower

Notes:

In this new CompTrain Class benchmark workout, looking for athletes to choose a wallball and dumbbell weight that they could complete 21...

Power Snatch
Build to heavy set of 5

"Play Ball"
3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)

Scale Options:
Hang Snatch
Box Jumps or Steps
Med Ball Squats

MetCon:
10 MB Hang to Overhead
20 Plate Jump Overs
30 MB Squat

Notes:

The...

"Dirty Thirty"

For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders

Subs
C2B:  Pull-up, Jumping C2B
KB...

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