Workout of the Day

The Workout of the Day (WOD) is the programming that everyone does. These workouts are designed to work specific parts of your body while increasing your metabolic output. The important thing to remember is to attack every workout and to always challenge yourself. You might be surprised to find out what you’re capable of accomplishing.

Today's WOD

WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 24
21/17 Cal Row
15 Pull Ups
9 Thrusters (95/65)

RX (95/65)
Scaled (75/55) Ring rows,

Strict Press (Weight)
5x10 w/2 second pause at top

Recent WODs

WOD
Metcon (AMRAP - Rounds)
EMOMx24 (6 Rounds)
Minute 1: 3 Wall Walks
Minute 2: 4-8 Strict Pull Ups
Minute 3: 8 DB Bench Press
Minute 4: 15/12 Cal Bike
WOD
Thruster (Build to heavy triple)
Metcon (AMRAP - Rounds and Reps)
Team of 2
AMRAP 30
1,000/800m Ski
50 Abmat Situps
40 DB Snatch
30 DB Box Step Overs (70/50)
150 Double Unders

*all work split as desired

RX (50/35)
Scaled (40/25) ,Hang Snatch, 300 SU
WOD
Snatch + Overhead Squat (7x (1+3))
Metcon (5 Rounds for reps)
2:00 On / 1:00 Off x 5
10/8 Cal Bike
5 BBJO
Max Effort Deficit HSPU in remaining time

RX - HSPU
Scaled: Pike Push Ups, Seated DB Press