The “WOD” is the “workout of the day.” Each day a new WOD is posted on our website, and it’s part of a complete program designed to improve strength and conditioning. The WOD can be scaled (adjusted) to provide a suitable challenge for athletes at any level.

WOD 01/26/2023

Deadlift 12 Minutes To A Heavy Single --------- Mazda Teams of 2 6 Rounds Each of: 100' DB Farmer Carry (50/70#'sX2)/ 6 High Box Jumps (30/36")

01/25/2023

Bench Press 12 Minutes To A Heavy Single -------- General Motors 80/100 Calorie Assault Bike *Every minute on the minute (Including 0:00) perform 5 Burpee to Plate (10/25#)

WOD 01/24/2023

Power Clean + Push Jerk 5 Power Clean + Push Jerk EMOM X 10 ------- Honda 3 rounds of: 20 Handstand Push Ups/ 30 Toes to Bar/ 50’ Front Rack Walking Lunge (65/95#)

WOD 01/23/2023

Back Squat - Heavy sets of three Toyota For Time: 500/400/300/200/100M Row 50/40/30/20/10 RFT of: Air Squats *Female Distance: 400/320/240/160/80

WOD 01/22/2023

Petrie Every 2:00 (8 sets) 12 Burpee Pull-ups

WOD 01/21/2023

Spike Teams of 2 3 rounds 2000m/1750m Row 30 Synchro Dumbbell Front Squats (50s/35s) (Or 60 Dumbbell Front Squats (50s/35s) (KG conv DB 22.5s/15s)

WOD 01/20/2023

CrossFit Games Open 11.2 15-Minute AMRAP of: 9 Deadlifts, 155# / 100# 12 Push-ups 15 Box Jumps, 24" / 20"

WOD 01/19/2023

Cera Teams of 2 120 GHD’s (Or 120 Stick Sit Ups) 12 Rope Climbs (Or 40 Strict Pull Ups) 240 Wall Balls (20/14) (KG conv WB: 9/6)

WOD 01/18/2023

The Land Before Time Freedom (RX'd) 7:00 Max Distance Row -1:00 rest- 7:00 Max Distance Bike Erg -1:00 rest- 7:00 Max Distance Ski Erg

WOD 01/17/2023

Littlefoot 15/12/9 RFT of: Dumbbell Thruster (35/50#'sX2) Dumbbell Box Step ups (20/24" Box)/ 20/16 Calorie AirBike

WOD 01/16/2023

Ducky - 21/15/9 RFT of: Power Cleans (80/115#) Bar Facing Burpees

WOD 01/15/2023

Ratatouille RX'd= For Time: 150 Kettlebell Swings (16/24Kg) *Every time you stop, break, put the kettlebell down, perform 10 Burpee to Bar (6in)*

WOD 01/14/2023

A2: 3 Rounds of: 10 Each Single Arm Dumbbell Bench Press (HBD)? 5 Each Alternating Single Leg V Up/ 10 Ring Rows ----------------- Bench Press *Rest 2:00-2:30 b/t sets Focus: Control should be shown with each…

WOD 01/13/2023

A2: 3 RFQ of: 5 EachBox Step Ups/ 10 Each DB Suitcase Deadlift/ 5 EachDB Press/ 1 Wall Walk ----------------- Crossfit Games Open 19.3 (Ages 16-54) 200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box step-ups…

WOD 01/12/2023

A2: 6 Minute AMRAP of: 30 Single Unders/ 5 Front Squats (15/35/45#)/ 5 Muscle Cleans ---------- B1: 2 Rounds of: 10 Double Unders/ 2 Front Squats/ 2 Power Cleans ------- B2:  Baguette Teams…

WOD 01/11/2023

A2: 10 Minute AMRAP of: 30 Seconds Row (easy)/ 20 Seconds Row (moderate)/ 10 Seconds Row (easy)/ 5 Stick Sit Up/ 10 Each Alternating Plate Toe Tap/ 4 Down Up+ DB Box Step Over ------ B1: 2 Rounds of: 4/5…

WOD 01/10/2023

4 RFQ of: 30 SecondsRow (5/8)/ 5 WallBalls (HBD-9/10')/ 5 Each Alternating Single Leg V Ups/ 5 Sumo Deadlift (15/35/45#)/ 5 Sumo Deadlift High Pulls B1: 3 Rounds of: 2 Sumo Deadlift High Pull (Building)/ 5…

WOD 01/09/2023

A2: 6 Minute AMRAP of: 30 Seconds Assault Bike/ 5 Strict Press (15/3545#)/ 5 Banded Pull Up/ 5 Down Dog To Up Dog ------- B2: Croissant RX'd= 20 Minute AMRAP of: 16/21 Calorie Assault Bike/ 15…

WOD 01/08/2023

Let The Storm Rage On 6 Rounds- 1round every 3 minutesof: 2/3 Rope Climbs (Or 12 Burpee Pull-ups)/ 6 Power Clean (125/185#)

WOD 01/07/2023

Oaken RX'd= For Time in Teams of 2: 1750/2000m Row (3/5)/ 200 Wall Balls (14/20#)/ 1750/2000m Row/ 100 Dumbbell Box Step Ups (35#'sX2-20"/50#'sX2-24")/ 1750/2000m Row

WOD 01/06/2023

CrossFit Games Open 11.1 and 14.1 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#