Workouts of the Day (WOD)

Browse through our daily workouts to get a sense of our programming. You’ll notice that we feature a balanced program of strength training, conditioning, and gymnastics.

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082217

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082217 EMOM for 24 minutes (6 sets) Minute 1: 2 (Hang power snatch + OHS) Build across 6 sets. Minute 2: 5-10 T2B + 10-20 DU (2-for-1 SU) Minute 3:...
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HBDSTeph

081917

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Happy Birthday Steph Rasgus! A) Front Squat 3-2-2-1-1 then 6 reps with 80-85% of today's heavy single 15 minutes including warm-up. B) Partner WOD 3 RFT of: 400m Run (partners...
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deadlift-0727

081817

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"Diane" 21-15-9 Deadlift (225/155 or ~60% of 1RM) HSPU (Seated DB press or 7-5-3 wall walk up) 14 minute cap. Compare to 010816 & 093016 Skills: Following the WOD take...
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Ron2

081717

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Happy Birthday Ron "Hellcat" Bonjean! 20 minute AMRAP: 10 Burpee to a plate (45#) 10 Roll to candlestick 10 V-up 100' Farmers carry (70/53#) Mobility: 2 minute couch stretch
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birthday-burpees

081617

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Happy Birthday Mike Haslam! A) Back Squat 2-2-2-2 building then 6 @ 80-85% 15 minutes including warm-up B) For time: 50 Wallball (20/14#) 50 Box jump (28/24") 1000m Run Mobility:...
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snatch

081517

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Every 4 minutes for 24 minutes (6 sets) 4 Squat snatch (135/95, 105/75, 85/55, 65/35) 5-10 C2B pullup (COB/ring row) 7-14 AB Calories 20-30 DU (40-60 SU) Mobility: 2:00 Foam...
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frontsquatfb

081217

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A) Front Squat 3-2-2-1-1 then 8 reps with 80% of today's heavy single 15 minutes including warm-up. B) 10-15 MU or 20-30 Ring dip at the 3 minute mark 40...
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RopeClimbFB

081117

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A) 6 minutes to warm up to a heavy Power Clean B) Once through for time: 5 Power clean (185/125, 155/105, 125/85, 95/65) 5 Rope climb (2 strict pullup and...
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