Main Site Daily WODs

For time: 2,000-meter row Post time to comments. Compare to 190720 and similar 240213. Stimulus and Strategy: Today’s workout is a benchmark. If you have completed this benchmark previously, look back to your last attempt and use the information to help you attack the row. Push for a PR today. If this is your first time, ease into your first 500 meters and try to increase … [Read more...] about Monday 241230

Complete as many rounds and reps as possible in 8 minutes of: 2 wall walks 2 deadlifts ♀ 205 lb ♂ 315 lb Post total rounds to comments. Compare to 231227. Stimulus and Strategy: The goal today is to perform at least 1 round per minute. Reduce the difficulty of the wall walks to complete each round in 30 seconds or less. Loading of the barbell should feel moderate to heavy, … [Read more...] about Saturday 241228

2 rounds for time of: 50 alternating dumbbell snatches 50 wall-ball shots ♀ 35-lb dumbbell and 14-lb medicine ball to 9-foot target ♂ 50-lb dumbbell and 20-lb medicine ball to 10-foot target Post time to comments. Compare to 231226. Stimulus and Strategy: Today’s workout is a short-to-moderate duration effort. The challenge is hanging on when you really want to rest. Aim to … [Read more...] about Friday 241227

12 rounds for time, starting with 1 and adding an exercise each round: 1 wall walk 2 candlestick rocks 3 burpees 4 push-ups 5 walking lunges 6 air squats 7 sit-ups 8 jumping squats 9 jumping lunges 10 broad jumps 11 handstand push-ups 12 single-leg squats Perform this workout like the "12 Days of Christmas" song. In Round 1, perform 1 wall walk. In Round 2, perform 2 … [Read more...] about Wednesday 241225

Strict Nicole Complete as many rounds as possible in 20 minutes of: Run 400 meters Max-reps strict pull-ups Post the number of pull-ups completed for each round to comments. Compare to 231007. Stimulus and Strategy: This variation of the classic workout Nicole calls for strict pull-ups. Use the run as recovery for the next set of pull-ups. Athletes should aim to complete … [Read more...] about Tuesday 241224

7 sets for load of: 1 deadlift 1 hang power clean 1 power clean Post loads to comments. Stimulus and Strategy: Today’s workout is a heavy day. Heavy is relative to each athlete. The three movements in the complex are meant to be completed unbroken and in a touch-and-go fashion. Increase the weight across each set as long as technique and safety are maintained. Rest as needed … [Read more...] about Monday 241223

Complete as many reps as possible in 30 minutes of: 800-meter run 20 toes-to-bars 20/30 Echo bike calories Post rounds and reps to comments. Stimulus and Strategy: Today’s workout is a longer-duration effort. All athletes should aim to complete at least 3 rounds, however, some advanced athletes may be able to knock at the door of 5-6 rounds. Choose an option for toes-to-bar … [Read more...] about Saturday 241221

3 rounds for time of: 21 front squats 15 box jumps 9 strict handstand push-ups ♀ 105-lb barbell and 20-inch box ♂ 155-lb barbell and 24-inch box Post time to comments. Stimulus and Strategy: Today’s workout is a short-to-moderate duration effort and is going to take some mental fortitude to push through the front squats. The goal is to choose a weight you can hang on to for … [Read more...] about Friday 241220

Complete as many rounds and reps as possible in 12 minutes of: 30 double-unders 10 burpees-to-rings 5 ring muscle-ups Set the rings to 6 inches above reach. Post reps to comments. Stimulus and Strategy: In today’s triplet, expect to feel some movement function interference. While 5 muscle-ups may not be a big number, the accumulated fatigue from double-unders and burpees … [Read more...] about Wednesday 241218

For time: 10 snatches 40 air squats 8 snatches 40 air squat 6 snatches 40 air squats 4 snatches 40 air squats 2 snatches ♀ 125 lb ♂ 185 lb Post time to comments. Stimulus and Strategy: Today’s workout is a gymnastics and weightlifting couplet. Athletes should aim to complete this workout in 14 minutes or less. Expect the air squats to make the snatches more difficult than … [Read more...] about Tuesday 241217