Daily WOD

23.03.23 INTENDED STIMULUS 7:00-12:00. Complete box jump-overs in 1:00-2:00. Finish the shoulder-to-overheads in 1-2 sets and spend no more than 2:00. Spend no more than... Read More

23.03.22 INTENDED STIMULUS 17:00-24:00. Squats and KB swings in 1:30 or less. Sets of 5+ on the squats and KB swings. 2:00 or less on... Read More

23.03.21 INTENDED STIMULUS 7:00-10:00. Shoot for a consistent 1:45-2:30/500-m pace. Chance to really push the pace on the rower. If you’re not falling off the... Read More

23.03.20 INTENDED STIMULUS 5-8 rounds. Keep moving. :30 – 1:15 for air squats. 1-2 minutes for burpees. Less than a minute for chest-to-bar pull-ups. RX... Read More

23.03.19 INTENDED STIMULUS 8+ rounds; advanced athletes should push 12+. Small reps + only 10:00 clock. Hit it! Loading should be moderate and manageable. Athletes... Read More

23.03.18 INTENDED STIMULUS Athletes should have at least 1:00 on the rower in each round. Push the pace on the run to ensure more time... Read More

23.03.17 INTENDED STIMULUS CrossFit hero workout. Finish the workout in 21:00-35:00. Keep 1st round to 4:00 or less. Barbell movements should be complete in unbroken... Read More

23.03.16 INTENDED STIMULUS 10:00-15:00. Muscle-ups completed in 1-4 sets and 2:30 or less. Row done in 4:30 or less. Lunges completed in 1-2 sets. RX... Read More