Daily Training Log

Workout of the Day

Browse workouts by month. Every WOD posted since 2014.

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January 2024
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Wed 31

Wednesday, January 31, 2024

Gross Strength  P 7 x 1 E2M(HAP)  WOD  Open 20.3For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315…
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Tue 30

Tuesday, January 30, 2024

Gross Strength  FSQ 5 x 10 E3M(Set 10 RM) WOD  Open 20.2Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
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Mon 29

Monday, January 29, 2024

Gross Strength  DL 10 x 2 OTM(HAP) WOD  Row: 500MPower Clean and Jerk: 10 (#135/#95)3 Round for time
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Sun 28

Sunday, January 28, 2024

Gross Strength   BP 5 x 8 E3M(Set 8RM) WOD  Open 20.110 rounds for time of:
8 ground-to-overheads, 95 lb.10 bar-facing burpeesTime cap: 15 minutes
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Sat 27

Saturday, January 27, 2024

Gross Strength  BSQ 5 x 3 E3M(HAP) WOD  Open 19.533-27-21-15-9 reps for time of:Thrusters
Chest-to-bar pull-upsTime cap: 20 minutes 
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Fri 26

Friday, January 26, 2024

Gross Strength  PCL 10 x 3 OTM(Spend 20 Minutes working up to heaviest 3 Rep TNG) WOD  Open 19.4For total time:
3 rounds of:
  10 snatches
  12 bar-facing burpees
Then, rest 3…
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Thu 25

Thursday, January 25, 2024

Gross Strength  PP 5 x 5 E3M(Set 5RM) WOD  Dumbbell SN 1/1 x 5 – 10 Reps ((#50/#35)Front Squat: 12 (#135/#95AMRAP: 12 Minutes
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Wed 24

Wednesday, January 24, 2024

Gross Strength  OHS 10 x 1 OTM(@90%+ of 2RM) WOD  Open 19.3For time:
200-ft. dumbbell overhead lunge50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk 
Time cap: 10 minutes 
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Tue 23

Tuesday, January 23, 2024

Gross Strength  SDL 7 x 1 E2M(@90%+ of 1RM) WOD  Open 19.2Beginning on an 8-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135…
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Mon 22

Monday, January 22, 2024

Gross Strength  P 5 x 10 E3M(Set 10RM) WOD  :20/:10 x 40Row – CaloriesAir SquatPush-upAbMat Sit-upCycle Through  
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Sun 21

Sunday, January 21, 2024

Gross Strength  FSQ 10 x 2 OTM(@90%+ of 2RM) WOD  Open 19.1Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row
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Sat 20

Saturday, January 20, 2024

Gross Strength  DL 5 x 8 E3M(Set 8RM) WOD  Open 18.5Complete as many reps as possible in 7 minutes of:3 thrusters3 chest-to-bar pull-ups6 thrusters6 chest-to-bar pull-ups9 thrusters9 chest-to-bar…
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Fri 19

Friday, January 19, 2024

Gross Strength  BP 5 x 3 E3M(HAP) WOD  Open 18.4For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315…
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Wed 17

Wednesday, January 17, 2024

Gross Strength  PCL 5 x 5 E3M(Spend 20 Minutes working up to heaviest 5Rep TNG) WOD  Open 18.32 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100…
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Tue 16

Tuesday, January 16, 2024

Gross Strength  PP 10 x 1 OTM(Work-up to heavy single) WOD  Open 18.21-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpeesMen use 50-lb. dumbbells Workout 18.2a1-rep-max cleanTime cap: 12 minutes to…
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Mon 15

Monday, January 15, 2024

Gross Strength  OHS 7 x 1 E2M(HAP) WOD  Ring Push-up: 5Ring Row: 10Wall Ball: 15 (#20/#14)AMRAP: 20 Minutes
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Sun 14

Sunday, January 14, 2024

Gross Strength  SDL 5 x 10 E3M(Set 10RM) WOD  Open 18.1Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14-cal. rowMen use…
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Sat 13

Saturday, January 13, 2024

Gross Strength  P 10 x 2 OTM(Work up to 2RM) WOD  Amanda .4513-11-9-7-5 reps for time of:
Muscle-ups
Squat Snatches M 135 lb.   F 95 lb.
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Tue 9

Tuesday, January 9, 2024

Gross Strength  BSQ 5 x 5 E3M(Set 5 RM)  WOD  Double Under: 50SA DB OH Walking Lunge: 20M – R (#45/#35)SA DB OH Walking Lunge: 20M – LToes…
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Mon 8

Monday, January 8, 2024

Gross Strength  PCL 10 x 1 OTM(Begin at 80% and Work-up) WOD  CindyPull-up: 5Push-Up: 10Air Squat: 15AMRAP: 20 Minutes
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Sat 6

Saturday, January 6, 2024

Gross Strength  OHS 5 x 10 E3M(HAP) WOD  Box Jump: 15 (24”/20”)Toes to Bar: 12HSPU: 95 Rounds for time 
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Fri 5

Friday, January 5, 2024

Gross Strength  SDL 10 x 2 OTM(@90%+ of 2RM) WOD  WORKOUT 16.3Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-upsMen use…
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Thu 4

Thursday, January 4, 2024

Gross Strength  P 5 x 8 E3M(Set 8RM) WOD  Pull-up: 3Ring Push-up: 6Goblet Squat: 9 (#50/#35)AMRAP: 10 Minutes
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Tue 2

Tuesday, January 2, 2024

Gross Strength  DL 10 x 3 OTM(@90%+ of 3 RM) WOD  Work :40/Rest :20 x 12 IntervalsSumo Deadlift High Pull (#95/#65)Shoulder to OverheadAlternating Exercises 
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Mon 1

Monday, January 1, 2024

Gross Strength  BP 5 x 5 E3M(Set 5RM) WOD  Wall Ball: 20 (#20/#14)Walking Lunge: 20 StepsPush Press: 12 (#75/#55)5 Rounds for time
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