Workout Of The Day

Each day the Workout Of the Day (or WOD) is posted part of a complete program designed to improve strength and conditioning. The WOD can be scaled (adjusted) to provide a suitable challenge for athletes at any level.

Monday, January 27

What counts is not necessarily the size of the dog in the fight ... it's the size of the fight in the dog.

—Dwight D Eisenhower
WOD image

Daily WOD

main Barbell Complex

Power Clean 1, using heaviest weight per set

Front Squat 2, using heaviest weight per set

Push Jerk 3, using heaviest weight per set

Lifting: Power Cleans, Front Squats and Push Jerks

Power Clean 1, using heaviest weight per set

Front Squat 2, using heaviest weight per set

Push Jerk 3, using heaviest weight per set

main Rack City

For time:

10 Power Cleans, 155/105 lbs

50 Air Squats

10 Front Squats, 155/105 lbs

50 Air Squats

10 Push Jerks, 155/105 lbs

50 Air Squats

**You cant build on top of success you dont acknowledge. - Dallas Travers**

Theres a dark side to being so driven.

We can be so focused on constantly improving that we can forget to look back. And acknowledge where we came from. I bet we can all relate to a time where we landed a PR lift, or a raise at work where we *were* psyched, but only for mere seconds. Before we know it, were already thinking, whats next? The finish line always moves.

Its not wrong to be passionately driven.

Thats not where the harm comes from.

The harm comes when we dont celebrate our victories.

We aim to live in a state of true blissful disassifaction. Grateful for every experience that comes our way, all the while in a fiery pursuit of the next best version of ourselves. Think of it less as a pat on the back, and more of a foundation to build upon. As the quote above teaches us, we cant build on top of success we dont acknowledge.

# Barbell Complex

*Build to a Heavy Complex:*

1 Power Clean

2 Front Squats

3 Push Jerks

# "Rack City"

For Time:

10 Power Cleans (155/105)

50 Air Squats

10 Front Squats (155/105)

50 Air Squats

10 Push Jerks (155/105)

50 Air Squats

***Kilos: 70/48***


* Before today's metcon, we'll have a chance to fine tune the barbell movements being performed in "Rack City" with a barbell complex

* The 6-rep complex is designed to be completed unbroken each time

* Build to something heavy for the day while maintaining quality of movement

* After the complex we have one round through for time in "Rack City"

* Choose moderately heavy barbell weights, but loads that allow you to keep each movement to 1 or 2 sets

* Use the same load for each movement, choosing your weight based off your limiting factor, which will likely be the Push Jerk

* The barbell starts from the floor for all movements

* Expecting this workout to take between 5-10 minutes to complete

* Make sure to stand to full extension at the top of the air squats, with shoulders - hips - knees - and ankles all in one straight line


## Odd-Object Conditioning

On the 3:00 x 5 Rounds:

15/12 Calorie Ski Erg

10 Alternating Pistols

5 D-Ball Cleans Over Shoulder (150/100)


* **Ski Erg:** Equal Calories Any Machine

* **Pistols:** Single Leg Squats to a Box

* **D-Ball Cleans:** 5 Heavy Deadlifts

Sunday, January 26

If I work as hard as I can, I wonder how much I can do in a day?

—Ezra Taft Benson
WOD image

Daily WOD

main Sunday Hero

5 rounds for time of:

15 Deadlifts, 225/155 lbs

20 Box Jumps, 24/20 in

25 Pull-ups

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.


5 Rounds For Time:

15 Deadlifts (225 lbs / 155 lbs)

20 Box Jumps (24 / 20 inch)

25 Pull Ups

Marine Sgt. Michael C. Roy, died July 8, 2009 serving during Operation Enduring Freedom. Roy, 25, of North Fort Myers, FL; assigned to 3rd Marine Special Operations Battalion, Marine Special Operations Advisors Group, Marine Corps Forces Special Operations Command, Camp Lejeune, NC; died July 8 while supporting combat operations in Khash Afghanistan. Roy was attacked by an enemy sniper.

Roy enlisted in the Marines just two weeks after September 11, 2001.

He is survived by his wife, Amy, and three young children: Olivia, Mikey, and Landon.

This Hero WOD was originally posted by CrossFits Mainsite on July 27, 2010.

main Spike Ball

3 rounds for time of:

Walking Lunge, 100 ft

20 Slam Balls, 30/20 lbs

Walking Lunge, 100 ft

20 Goblet Squats, 30/20 lbs

# "Spike Ball"

3 Rounds:

100' Walking Lunge

20 Slam Balls (30/20)

100' Walking Lunge

20 Slam Ball Squats (30/20)

***Kilos: 13/9***


* Working through 3 rounds of 3 movements to finish out the week

* We expect this slam ball and body weight workout to take somewhere between 12-18 minutes to complete


* There is no weight used on these 100 foot lunges, only the body weight

* Ensure two main standards on this movement:

1. The back knee makes contact with the ground

2. The hips reach full extension between each step

* For athletes with knee pain or injuries, reverse lunges in place may be more forgiving on the joints

* In this case, complete 30 reps total, alternating legs every rep


* Choose a weight for the slam ball that allows you to complete each movement with no more than 1 break

* **Slamball:** [Demo Video](

* **Slam Ball Squat:** Hold the Ball Wherever is Most Comfortable

* If unable to use a slam ball, complete Russian Kettlebell Swings and Kettlebell Goblet Squats

Saturday, January 25

Only a man who knows what it is like to be defeated can reach down to the bottom of his soul and come up with the extra ounce of power it takes to win when the match is even.

—Mohamad Ali
WOD image

Daily WOD

main Group Hug

Complete as many rounds as possible in 30 mins of:

5 Toes-to-bars

7/5 Assault Bike Calories

5 Hang Power Snatches


**If you arent going all the way, why go at all? Joe Namath**

The most powerful force in the world is our full commitment. The man-on-fire mentality. Unyielding to any circumstance. A lack of commitment is the opposite. Its one of the most dangerous things we can live with.

If we are going to fall flat on our face in something then we are going to fall flat on our face. All too often we cant control that outcome. If the ocean water is cold, whether we go in slow or fast, its not going to matter. Its going to be really freaking cold. So we have two options.

Lets burn it into our mind, that no matter what, we sprint into the water. That our standard is full commitment, in everything we do. We dont just flirt with the idea of doing something. We go all in.

When we go to work, we show up to put on a championship performance.

When we have family over for dinner, we show up to put on a championship performance.

When we go to the gym to train ourselves, we show up to put on a championship performance.

# "Group Hug"

Teams of 3


5 Toes to Bar

7/5 Calorie Assault Bike

5 Hang Power Snatches

*Weight Increases Every 6 Rounds (Twice Per Teammate):*

Weight 1: 75/55

Weight 2: 95/65

Weight 3: 115/85

Weight 4: 135/95

Weight 5: 155/105 (AMRAP)


**Weight 1:** 34/25

**Weight 2:** 43/29

**Weight 3:** 52/38

**Weight 4:** 61/43

**Weight 5:** 70/48


* One athlete works at a time in this team of 3 workout

* The first athlete will complete all three stations before the next athlete begins their round

* With twice as much rest as work, we're looking to bring the intensity when it's time to go

* Score a round every time an athlete finishes a round, not when all 3 athletes get through

* Teams scores today are total rounds and reps completed in 30 minutes


* Choose a toes to bar rep scheme or variation that will be completed unbroken every round

* It is ok for teammates to use different variations


* The barbell weight will increase every 6 total rounds, or every 2 turns per athlete

* The first 3 weights should all be completed unbroken, with the last 2 weights being heavier loads that you can complete in 1-2 sets

* Once you get to the 5th weight, you will spend the remaining time of the 30 minutes on that barbell, as the loading will no longer increase

* Use one barbell and change the weights

* However, it is ok for teams to use multiple barbells if athletes are using different weights


* If unable to Assault Bike, complete one of the following:

* 7/5 Calorie Bike Erg or Echo Bike

* 10/7 Calorie Schwinn Bike or Row


[Click Here](

# WOD BRIEF + GROUP WARMUP (0:00 - 12:00)

## 30 Seconds

Easy Bike

Hollow Hold [Click Here](

PVC Pass Throughs [Click Here](

Moderate Bike

Arch Hold [Click Here](

PVC Overhead Squats

Faster Bike

Inchworm to Push-up [Click Here](

PVC V-Ups [Click Here](

## Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

**DEMO VIDEO:** [Click Here](

# TEACHING (12:00 - 25:00)


### Fast Feet

Thinking about fast feet on the way up and the way down can help athletes maintain a solid rhythm and get these reps done quickly.

1. **The Way Up:** Instead of thinking of the legs as one straight line, flicking the lower leg towards the bar can close the gap between the toes and the bar fast

2. **The Way Down:** If we control the legs down too much after making contact, it puts the upper body and lower body out of rhythm and causes a pendulum swing. Pull the feet and legs back down from the bar just as fast as they got up there to maintain a steady kip swing.

***Take a look at the daily video for a visual of the toes to bar teaching points***

### Movement Prep

10 Scap Pull-ups [Click Here](

10 Kip Swings

5 Knees to Chest

5 Toes to Bar

### Movement Subs

* Reduce Reps

* Knees to Elbow / Chest / Waist

* Feet as High as Possible (While Maintaining Rhythm)


### Paint the Chest

We dont have barbells today. We have paint rollers. The goal is to keep the bar close to the body and paint the chest. If we do it right, the whole front side of our body will be covered in imaginary paint. Dont let that bar sneak away. Press it back towards the body and get the elbows high to close the gap between the bar and the body. You can choose your own paint color.

### Movement Prep

5 High Hang High Pulls (From Pockets)

5 Hang High Pulls (From 1 Inch Above Knee)

5 Hang Power Snatches



# STRATEGY + WOD (25:00 - 60:00)

* We'll spend twice as much time resting as we do working, so let's push the pace while we are working

* Rounds will go fairly quickly, likely taking under a minute to complete

* Shoot for unbroken toes to bar and hang power snatches as long as possible, as you'll have nearly 2 minutes of rest before beginning the next round

* The bike is the station that probably has the biggest potential to slow down later on in the workout

* Go fast, but move at a pace you see yourself holding onto once you have completed 6+ rounds

* You should be able to get off the bike and immediately get hands on the barbell, so adjust your speed as needed once the weight starts to get on the heavier side


## Gymnastics Conditioning

Ascending Ladder for 7 Minutes:

3 Strict Handstand Push-ups

15 Abmat Sit-ups

6 Strict Handstand Push-ups

15 Abmat Sit-ups

9 Strict Handstand Push-ups

15 Abmat Sit-ups

12 Strict Handstand Push-ups

15 Abmat Sit-ups


Increase by (3) Reps Until Finish

Friday, January 24

If you want to make your dreams come true, the first thing you have to do is wake up.

—J.M. Power
WOD image

Daily WOD

main Crash Test

For time:

Row, 1500 m

30 Deadlifts, 245/165 lbs

45 Lateral Bar Burpees


Science has measured humans to have 20,000 genes.

Some onions have 40,000.

The idea of better or worse gene pools is a myth. Genes are responsible for our skin and hair color at birth, but not at all towards our potential in life.

Another gene controls that. Its called Epigenetics. A fancy word that says, we are the ultimate adaptation machine. We respond to our environment, and most specifically, to stress.

The great thing about Epigenetics is that were all born with it.

We just need to get after it.

# "Crash Test"

For Time:

1,500 Meter Row

30 Deadlifts (245/165)

45 Lateral Barbell Burpees

***Kilos: 111/75***


* Working through three movements for time in this sprint style chipper workout

* Complete all reps at one station before moving to the next

* We expect this workout to take somewhere between 8-15 minutes to complete


* Choose a moderate weight that allows you to complete at least sets of 3-5 during the workout


* There is no need to stand to full extension

* You can step or jump out of the burpee

* We do ask that you jump over the bar off two feet

## ROW

* Men and women will complete the same meters on the rower to start the workout

* If you're short on rowers, stagger heats by 7-8 minutes


[Click Here](


## Front Squats

On the 0:. 1 Front Squat @ 84% of 1RM Front Squat

On the 1: 1 Front Squat @ 87% of 1RM Front Squat

On the 2: 1 Front Squat @ 90% of 1RM Front Squat

On the 3: 1 Front Squat @ 87% of 1RM Front Squat

On the 4: 1 Front Squat @ 90% of 1RM Front Squat

On the 5: 1 Front Squat @ 93% of 1RM Front Squat

On the 6: 1 Front Squat @ 90% of 1RM Front Squat

On the 7: 1 Front Squat @ 93% of 1RM Front Squat

On the 8: 1 Front Squat @ 96% of 1RM Front Squat

***Following Final Set, Until the 15 Minute Mark:***

Build to a Heavy Single for the Day

Thursday, January 23

People who are crazy enough to think they can change the world, are the ones who do.

—Apple Computers
WOD image

Daily WOD

main Ab-surd

Every 3 mins for 18 mins do:

24 AbMat Sit-ups

16/12 Assault Bike Calories

6 Strict Press, pick load

# "Ab-sured"

On the 3:00 x 6 Rounds:

24 AbMat Sit-ups

16/12 Calorie Assault Bike

6 Barbell Strict Presses

*Build in Strict Press Weight*


* Combining strength and conditioning in today's interval workout

* Over the 6 rounds, we'll build to a heavy set of 6 barbell strict press

* Every 3 minutes, athletes will quickly work through the sit-ups and bike calories before getting a shot on the barbell

* There is no score as far as time goes, but the 3-minute windows are there to keep the sense of urgency high

* Our score today is the heaviest set of 6 strict presses completed

* These rounds are ideally completed in less than 2:30, giving athletes time to rest and change out barbell weights

* Adjust reps or calories as needed to preserve rest


* The barbell will start from the floor, meaning it should be a weight athletes can clean

* These 6 reps are designed to be completed unbroken

* There is the option to stay at the same challenging load across or to build in weight every round

* Plan out the weights and plates you'll need beforehand, which makes these rest periods between intervals more efficient


* The bike calories are designed take around 1 minute to complete

* Adjust calories or intensity as needed to get done in this time frame

* If you're short on bikes, stagger heats by 2 minutes

* If unable to Assault Bike, complete one of the following:

* Equal Calorie Bike Erg, Echo Bike, or Row

* 24/16 Calorie Schwinn Bike

* 200 Meter Run

Wednesday, January 22

Stress is like a pulse, if you have it youre alive.

—Steve Maraboli
WOD image

Daily WOD

main Opening Day

21-15-9 reps, for time of:

Wall Ball Shot, 20/14 lbs


Thruster, 95/65 lbs

Box Jump, 24/20 in

Kettlebell Swing, 53/35 lbs


**Alright. Theyre to the front of us, to the left and right, and behind us. Were surrounded. They cant escape us now. General Chesty Puller, United States Marine Corps**

Outnumbered by multiples, General Puller drove his Marines that day to victory. It was for no other reason than they believed they could. To accomplish anything extraordinary, we first need to believe its possible.

That sounds ridiculously obvious. Yet when we think a bit more on it, we come to realize that we can be the first to tell ourselves that next task or goal is *not* possible. We can talk ourselves out of action with negative compounding thoughts. Concern, worry, doubt, fear. We can be our own worst enemy.

Like the Marines that day, sometimes we just need to get out of our own head, and do what we do best. Work. Even when were out-gunned. Out-talented. Out of time, out of resources, out of everything. Even when every damn reason tells us we can't... let's go win. That's what we do.

# "Opening Day"


Wallballs (20/14)


Thrusters (95/65)

Box Jumps (24/20)

Kettlebell Swings (53/35)


**Medicine Ball:** 9/6

**Barbell:** 43/29

**Kettlebell:** 22.5/15


* With 225 reps total, "Opening Day" is a higher volume and higher interference conditioning piece

* You'll work through 21 reps at all 5 movements before moving on to the round of 15 (and so on...)


* Choose weights for the kettlebell swings, wallballs, and thrusters that you could complete 25+ reps unbroken when fresh

* Within the workout, these are ideally completed in around 3 sets


* Choose a pull-up variation that you could complete 21+ reps unbroken when fresh

* For athletes modifying the workout, we recommend keeping the reps the same to avoid any mid-workout confusion

* Choose from one of the subs listed below in teaching points if needed


* Since these are regular box jumps, stand to full extension at the top of each repetition

Tuesday, January 21

It wasn't raining when Noah built the ark....

—Howard Ruff
WOD image

Daily WOD

main Tri Sprint Intervals

5 rounds, 4 mins each, for max reps of:

30/20 Row Calories

20/14 Assault Bike Calories

max reps in remaining time Shuttle Sprints, 10 m

Rest 4 mins


Pablo Picasso, the famous Spanish artist, was walking through the market one day when a young woman spotted him and ran over. She asked with great excitement and admiration for him to draw a picture for her as she handed over a piece of paper.

Pablo smiled, and obliged. He quickly drew a small, but beautiful, piece of art on the tiny piece of paper.

Absolutely stunned by the speed of such quality drawing, she asks But, Mr. Picasso, how is that possible? That only took you thirty seconds to draw this masterpiece!

Pablo smiled again, and replied My good woman, it took me 30 years to draw that masterpiece in thirty seconds.

As we grow, give ourselves permission to create junk. To be able to laugh off mistakes, and get better through the lessons learned. We all want to thrive and do well, 100% of the time. But our own judgement can become our worst enemy. Judge less, and practice more. Thats the secret sauce.

# "Tri Sprint Intervals"

5 Rounds:


30/20 Calorie Row

20/14 Calorie Assault Bike

AMRAP 10 Meter Shuttles

*Rest 4 Minutes Between Rounds*


* With a good amount of rest built in after each round, we're looking to bring the intensity in these short and simple intervals

* In the 4-minute windows, you'll complete the listed number of calories on the rower and bike before moving on to the scored station, the 10 meter shuttle runs

* Record total shuttle runs for each of the 5 rounds, with your final score being the lowest number across all the rounds


* For the shuttle runs, sets cones 10 meters apart

* Every time one foot or part of the body touches beyond the cone, count 1 rep

* We want at least 30 seconds at the shuttle run station, so adjust the machine calories as needed or cap the row and bike at 3:30


* If unable to Assault Bike, complete one of the following:

* Equal Calorie Echo Bike or Bike Erg

* Double the Row Calories

* 30/20 Calorie Schwinn Bike

* 20 Burpees


## Gymnastics Skills

On the 2:30 x 4 Rounds:

40 Double Unders

15 GHD Sit-ups

Max Distance Handstand Walk in Time Remaining