DAILY WOD

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

Snatch Complex

On the Minute x 8:

1 Snatch Deadlift

1 Snatch High Pull

1 Power Snatch

*Build to a Moderate Complex

“Inner Tube”

25-20-15-10-5:

Power Snatches (75/55)

Toes to Bar

Burpees

“Mean Machine”
3 Rounds:
3:00 Calorie Row
2:00 Air Squats
1:00 Burpees
Rest 2:00

Notes:

There are a couple ways this workout can be approached. In the first strategy, we can look at the time domain as a whole as opposed to individual stations. Treating this as one, six-m...

18.1

AMRAP 20:

8 Toes to Bar

10 DB Hang Clean & Jerk (50/35)

14/12 Cal Row

Scaled:

DB=35/20

Knee Raises 

I don't even know what to say about these 2! They are awesome and they are here putting in the time and work every single day. They became part of our family fast and we really enjoy watching their transformation. 

Bill and Christina, we are very proud of both of y...

A) PRESS
1-1-1-1-1

B) For Time ( 14 min cap)

L3
50 Wall Ball (20/14)
40 CAL ROW
30 BURPEES
20 KB (53/36)

L1
30 Wall Ball
20 Cal Row
10 Burpees
10 Russian KB

Notes: We're establishing a one rep max on press.  Start with 2 warm up sets with a very light weight.  Increase...

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