Daily WOD

23.09.24 INTENDED STIMULUS 10:00-15:00. Double-unders and snatches in 1:30 or less. Complete each set of snatches in 1-2 sets. Grip and cardiorespiratory intensive combo. RX... Read More

23.09.23 INTENDED STIMULUS 15/10+ calories in each odd minute. Keep L-sits to 3 sets or less. Athletes can make this workout whatever they need; it... Read More

23.09.22 INTENDED STIMULUS Ensure at least 2:00 to complete as many hang squat cleans as possible. Athletes should use a weight that allows them to... Read More

23.09.21 INTENDED STIMULUS 5+ rounds. Advanced athletes should push for 7+ rounds. Keep the calories and shuttles to less than 1:00 each. Recover on the... Read More

23.09.20 INTENDED STIMULUS 11:00-15:00. Toes-to-bar in sets of 5+ before breaking. Continuous movement during the wall walks. One person works at a time while the... Read More

23.09.19 HEAVY DAY INTENDED STIMULUS Build to a 1-rep max push press. Lift once every 2:30 or rest 2:00 between sets. All sets 70% or... Read More

23.09.18 Classic CrossFit Benchmark workout. Last completed on 8/03/2023. Sub 12:00. Runs completed in ~2:00 or less. Unbroken KB swings across the entire workout. Pull-ups... Read More

23.09.17 HEAVY DAY INTENDED STIMULUS Heavy complex. Loads lifted will be relative to each athlete, but will likely depend on squat snatch/overhead squat capacity. Athletes... Read More