Daily WOD


Workout of the Day: CrossFit Games Open 18.1  Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row “To be nobody but yourself in a world which is doing its best, night and day, to make you everybody else – means to fight the hardest …

20Aug19 Read More »


Workout of the Day: CrossFit Games Open 11.2 AMRAP(15): 9 Deadlifts, 155# / 100# 12 Push-ups 15 Box Jumps, 24″ / 20″ “Battle is the most magnificent competition in which a human being can indulge. It brings out all that is best; it removes all that is base. All men are afraid in battle. The …

19Aug19 Read More »


Workout of the Day: 21-15-9 Pull-ups Box Jumps 24/20 Weighted Sit-ups 25/15 Rx+ Chest to Bar Pull-ups Box Jumps 30/24 GHD Sit-ups “In the end, it’s not the years in your life that count. It’s the life in your years.” – Abraham Lincoln


Workout of the Day: Teams of 2 For Time 500m-400m-300m-200m-100m Row  (x2) Kettlebell Front Rack Hold 53/35 Partner A rows 500m while Partner B holds 2 kettlebells in front rack position.  Partner B then rows 500m while Partner A holds kettlebells.  Continue rowing through the ladder. **There is a 5 synchronized burpee reward for every …

15Aug19 Read More »


Workout of the Day: EMOM(32): a) 3 Thrusters b) :30 max cals on Assault Bike c) 3 Power Cleans d) :30 max hand release pushups   “The most important thing is to enjoy your life – to be happy – it’s all that matters.” – Audrey Hepburn


Workout of the Day: 7 Rounds for Time 7 Deadlift (bodyweight) 7 Lateral Burpees over the bar Part 2: 1:00 max distance Ski Erg (Distance) “Man often becomes what he believes himself to be. If I keep on saying to myself that I cannot do a certain thing, it is possible that I may end …

13Aug19 Read More »


Part 1: Push Press, 1 rep max Part 2:CrossFit Games Open 11.1 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# “The best time to plant a tree was 20 years ago. The second best time is now.” – Chinese Proverb  


As a team of 2, 2 rounds, of: 12 Burpees 12 Thrusters 115/75 12 Burpees 12 Power Snatches 115/75 12 Burpees 12 Push Jerk 115/75 12 Burpees 12 Hang Squat Cleans 115/75 12 Burpees 12 Over Head Squats 115/75Rx+ Solo “A hero is an ordinary individual who finds the strength to persevere and endure in …

10Aug19 Read More »


24 Deadlifts 40-50% of 1RM 8 Ring Muscle Ups 12 Deadlifts 4 Ring Muscle Ups 6 Deadlifts 2 Ring Muscle Ups “And one has to understand that braveness is not the absence of fear but rather the strength to keep on going forward despite the fear.” – Paulo Coelho


EMOM 12 a) 5 Hang Power Snatch b) Max Unbroken Toes to Bar c) :30 Russian Plate Twists 25/15 “The harder you fall, the heavier your heart; the heavier your heart, the stronger you climb; the stronger you climb, the higher your pedestal.” – Criss Jami

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