Daily Training Log

Workout of the Day

Browse workouts by month. Every WOD posted since 2014.

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August 2017
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Thu 31

Thursday August 31, 2017

WOD Run: 1 Mile Then HSPU: 3 OHS: 6 (#115/#75) T2B: 9 5 Rounds for time Gross Strength SDL 1 x 20 RM
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Tue 29

Tuesday August 29, 2017

WOD Burpee Box Jump: 15 OH Walking Lunge 80’ (40’r/40’l – DB #50/#35) DB SN 1/1 x 10 (20 Reps) 4 Rounds for time Gross Strength FSQ 5…
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Mon 28

Monday August 28, 2017

WOD Partner WOD P1/P2 Row 250M Alternate till you reach 3k Push-Up 2 to 20 x 2 Pull-Up 1 to 10 x 1 Swing: 2 to 20 x…
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Sun 27

Sunday August 27, 2017

WOD Wall Ball: 50 (#20/#14) PSN: 40 (#75/#55) OHS: 30 MU: 20 DL: 10 (#405/#275) For time Gross Strength P 5 x 3 E3M + Depth Jump 20”…
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Sat 26

Saturday August 26, 2017

WOD Run: 800M DL: 50 (#185/#120) Ball Slam: 40 (#30/#20) Wall Ball: 30 (#30/#20) C2B: 20 Rope Climb: 10 (15’) For time Gross Strength BSQ 5 x 12…
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Fri 25

Friday August 25, 2017

WOD Amanda .45 13-11-9-7-5 reps for time of: Muscle-ups Squat Snatches M 135 lb.   F 95 lb Accessory Strict T2B: 5 OTM 10 (Develop Skill)
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Thu 24

Thursday August 24, 2017

WOD Sprint: 100M OTM 7 Sprint: 100M Burpee: 7 OTM 7 Sprint: 100M Pistol 1/1 x 5 OTM 7 Gross Strength BP 10 x 3 OTM
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Wed 23

Wednesday August 23, 2017

WOD KB Complex Double Swing: 3 (#24/#16) Double Clean: 3 Double FSQ: 3 Double S2O: 3 Run: 200 AMRAP: 20 Minutes (Perfect KB Skills) Gross Strength OHS 1…
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Mon 21

Monday August 21, 2017

WOD Row: 1000M Then American Swing: 15 (32kg/24kg) CL&J: 12 (#185/#120) 3 Rounds for time Gross Strength PP 5 x 5 E3M
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Sun 20

Sunday August 20, 2017

WOD Single Under: 100 S2O: 50 (2DB – #35/#25) HSPU: 15 3 Rounds for time Gross Strength FSQ 5 x 10 E3M
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Sat 19

Saturday August 19, 2017

WOD Three Sisters PCL (#135/#95) Dip 21, 15, 9 for time 5 Minute cap/Rest 2:00 PSN: 30 for time (#135/#95) 5 Minute Cap/Rest 2:00 TH: (#95/#65) Pull-up 21,…
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Tue 15

Tuesday August 15, 2017

WOD Air Squat: 30 Sprint: 100M (All our effort) 3 Rounds Burpee: 10 Sprint: 100M 3 Rounds For time Gross Strength BP 1 x 20 RM
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Mon 14

Monday August 14, 2017

WOD Wall Ball: 100 (#20/#14) Push-Up: 100 AbMat Sit-Up: 100 For time Gross Strength OHS 10 x 2 OTM
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Fri 11

Friday August 11, 2017

WOD For time: 10 muscle-ups 30 wall-ball shots 50-ft. handstand walk 25-ft. sandbag carry 10 muscle-ups 30 wall-ball shots 25-ft. handstand walk 25-ft. sandbag carry 10 muscle-ups 30…
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Thu 10

Thursday August 10, 2017

WOD DL: 3 (#275/#185) Ring Push Up: 6 Wall Ball: 9 (#20/#14) AMRAP: 3:00 Rest 1:00 5 Rounds Accessory Row:2000M for time
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Wed 9

Wednesday August 9, 2017

WOD 8 rounds for time of: 4 muscle-ups 2 cleans, ascending weight M 225-245-265-285-305-320-335-350 lb. F 145-160-175-190-205-215-225-235 lb. Every round begins with 4 bar muscle-ups before moving to the…
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Tue 8

Tuesday August 8, 2017

WOD 4 rounds for time of: Run 400 meters 24 squats 12 burpee box jump-overs M  wear a 20-lb. vest F  wear a 14-lb. vest Gross Strength BSQ…
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Sun 6

Sunday August 6, 2017

WOD  For time: 100 pull-ups 80 GHD sit-ups (Sub AbMat) 60 one-legged squats, alternating 40-cal. row 20 dumbbell push presses M 100-lb. dumbbell F 70-lb. dumbbell Athletes will…
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Sat 5

Saturday August 5, 2017

WOD CL: 10 (#135/#95) MU: 8 CL: 10 (#155/#105) MU: 8 CL: 10 (#185/#120) MU: 8 CL: 10 (#225/#155) MU: 8 For time (Sub C2B or banded transitions…
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Fri 4

Friday August 4, 2017

WOD Row: 500 Run: 400 Wall Ball: 50 (#20/#14) For time (This is going to be nasty) Gross Strength (GS) SDL 5 x 10 E3M
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Tue 1

Tuesday August 1, 2017

WOD Run: 400 Farmer Carry – Pinch Grip: 100M (#35/#25 Competition plates) Pull-Up: 15 3 Rounds for time Gross Strength DL 5 x 2 E3M
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