Daily Training Log

Workout of the Day

Browse workouts by month. Every WOD posted since 2014.

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August 2019
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Sat 31

Saturday August 31, 2019

WOD Open 15.3 Complete as many rounds and reps as possible in 14 minutes of:7 muscle-ups50 wall-ball shots100 double-unders Men use 20-lb. ball to 10 feet, Women use…
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Fri 30

Friday August 30, 2019

WOD Sumo Deadlift High Pull: 10 (#115/#75)S2O: 8Every 1:30 for 8 Intervals  Gross Strength  P 10 x 2 OTM
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Wed 28

Wednesday August 28, 2019

WOD Burpee: 5Sprint: 50MOTM 10 Minutes Rest 3:00 T2B: 5Box Jump: 5 (24”/20”) OTM 10 Minutes Gross Strength  SDL 5 x 5 E3M
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Tue 27

Tuesday August 27, 2019

WOD Open 15.527-21-15-9 reps for time of:Row (calories)ThrustersMen use 95 lb.Women use 65 lb. Gross Strength  BP 10 x 1 OTM @ 2RM
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Mon 26

Monday August 26, 2019

WOD CindyPull-Up: 5Push-Up: 10Air Squat: 15 AMRAP 20 Minutes Gross Strength  OHS 10 x 2 OTM 
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Sun 25

Sunday August 25, 2019

WOD CL&J: 15 (#135/95)Burpee over bar: 10CL&J: 12 (#185/#120)Burpee over bar: 10CL&J: 9 (#225/#145)Burpee over bar: 10CL&J: 6 (#255/#165)Burpee over bar: 10CL&J: 3 (#275/#185)Burpee over bar: 10For Time…
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Sat 24

Saturday August 24, 2019

WOD Open 14.3(See description) MEN – includes Masters Men up to 54 years oldComplete as many reps as possible in 8 minutes of:135-lb. deadlifts, 10 reps15 box jumps, 24-inch185-lb. deadlifts, 15…
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Fri 23

Friday August 23, 2019

WOD Row: 1000MRun: 800MPower Snatch: 30 (#135/#95)For time Gross Strength  FSQ 5 x 3 E3M
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Thu 22

Thursday August 22, 2019

WOD Wall Ball: 15 (#20/#14)Swing: 15 (32kg/24kg)Slam: 15 (#30/#20)AMRAP 15 Minutes Gross Strength  DL 10 x 2 OTM
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Wed 21

Wednesday August 21, 2019

WOD Dumbbell Thruster: 15* (#50/#35)Abmat Sit-Up: 25Rest 1:00AMRAP: 20 Minutes   *Every time you break up a set of thrusters: 5 Burpees Gross Strength  P 5 x 7 E3M
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Tue 20

Tuesday August 20, 2019

WOD Open 14.2Every 3 minutes for as long as possible complete:From 0:00-3:00    2 rounds of:    10 overhead squats    10 chest-to-bar pull-upsFrom 3:00-6:00    2 rounds…
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Mon 19

Monday August 19, 2019

WOD Partner WOD: P1/P2Air Squat 2 to 20 x2sPull-Up: 1 to 10 x 1sAbMat Sit-Up 2 to 20 x2sFor time  Gross Strength  SDL 10 x 1 OTM 
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Sun 18

Sunday August 18, 2019

WOD Open 18.4For time:21 deadlifts, 225 lb.21 handstand push-ups15 deadlifts, 225 lb.15 handstand push-ups9 deadlifts, 225 lb.9 handstand push-ups21 deadlifts, 315 lb.50-ft. handstand walk15 deadlifts, 315 lb.50-ft. handstand…
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Sat 17

Saturday August 17, 2019

WOD Five Frans Thruster (#75/#55)Jumping pull up21, 15, 9 for time 4:00 Cap, 1:00 Rest – 5 Rounds Gross Strength  OHS 5 x 8 E3M
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Fri 16

Friday August 16, 2019

WOD Dumbbell Snatch 1/1 x 5 (10 Reps – #70/#50)Dumbbell Split Jerk: 10 (Alternating feet, #35/#25)Hand Stand Push-up: 104 Rounds for time Gross Strength  TH 10 x 3…
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Wed 14

Wednesday August 14, 2019

WOD Run: 1 MilePower Clean and Jerk: 50 (#95/#65)Toes to Bar: 40PCL&J: 30T2B: 20Muscle Up: 10For time Gross Strength  FSQ 10 x 2 OTM (All reps at 3RM) 
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Tue 13

Tuesday August 13, 2019

WOD Sprint: 100M (50M/50M) C2B Pull-Up: 7Air Squat: 21Every 2:30 for 7 Intervals Gross Strength  DL 5 x 7 E3M (Find heaviest 7RM) 
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Mon 12

Monday August 12, 2019

WOD 30 Seconds Work/30 Seconds Rest15 IntervalsBurpee Pull-UpDeadlift (#185/#120)Assault Bike (Calories) Max effort work during the interval – Cycle though exercises Gross Strength  P 5 x 5 E3M (Work…
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Sun 11

Sunday August 11, 2019

WOD Double Under: 75Dumbbell Thruster 30 (#35/#25)Double Under: 75Dumbbell Thruster 20 (#50/#35)Double Under: 75Dumbbell Thruster: 10 (#70/#50)For time Gross Strength  BSQ 10 x 1 OTM (All reps @…
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Sat 10

Saturday August 10, 2019

WOD Barbell Complex (DL/CL/FSQ/J) #225/#155 – Set PR Gross Strength OHS – Spend 10 Minutes establishing 2 RMRest 3:00 ThenMax Reps OHS in 2:00 (#155/#105)
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Fri 9

Friday August 9, 2019

WOD NateComplete as many rounds as possible in 20 minutes of:2 muscle-ups4 handstand push-ups8 kettlebell swings (32kg/24kg) Gross Strength TH – Spend 10 Minutes establishing 2 RM (Regional…
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Thu 8

Thursday August 8, 2019

WOD Ball Slam: 12 (#30/#20)Burpee: 12Toes to Bar: 123 Rounds for time Gross Strength Run: 2 Miles for time
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Wed 7

Wednesday August 7, 2019

WOD FranThruster (#95/#65)Pull-Up21, 15, 9 for time Gross Strength FSQ – Spend 10 Minutes establishing 2 RMRest 3:00 ThenMax Reps FSQ in 2:00 (#185/#120)
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Tue 6

Tuesday August 6, 2019

WOD Manion – Set PRSeven rounds for time of:Run 400 meters135-pound Back squat, 29 reps Gross Strength Deadlift – Spend 10 Minutes establishing 2 RMRest 3:00 ThenMax Reps…
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Mon 5

Monday August 5, 2019

WOD Helen – Set PRRun: 400MAmerican Swing: 21Pull-Up: 123 Rounds for time Gross Strength Row: 2k for time
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Mon 5

Sunday August 4, 2019

WOD MaryComplete as many rounds as possible in 20 minutes of:5 handstand push-ups10 one-legged squats, alternating15 pull-ups Gross Strength Back Squat – Spend 10 Minutes establishing 2 RMRest…
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Sat 3

Saturday August 3, 2019

Gross Strength  P 10 x 1 OTM  WOD  :20/:10 x 24 IntervalsPower Snatch (#75/#55)Press Front SquatMax reps for each interval – load to a level that you get 15+…
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Fri 2

Friday August 2, 2019

Gross Strength  BSQ 5 x 10 E3M WOD  Swing: 12 (32kg/24kg)Dumbbell Thruster: 10 (#35/#25)5 Rounds for time
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Thu 1

Thursday August 1, 2019

Gross Strength  SDL 10 x 3 OTM  WOD  Run: 100M (50M/50M) Burpee Pull-up: 5Rest – :30 Seconds 10 Rounds for time
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