WOD BLOG

DAILY WOD

WODs are posted the evening before. Our daily WOD may change or get modified without notice.

Tues, 07/16/2019

Tues, 07/16/2019

2K Row for time Notes: “The only thing that is different about me, is that I'm not afraid to die on a treadmill.” - Will Smith It’s not about the treadmill. It’s what the treadmill stands for. Will Smith is not a competitive athlete. If he runs 2, 3, 10 miles… he’s still probably going to be highly successful in his career. Probably. But that’s not why he is, who he is. Not defined by what he’s doing, but instead by how he is doing it. Full heart, full commit

Mon, 07/01/2019

Mon, 07/01/2019

"Fish Out of Water" For Time: 2,000 Meter Row Directly Into… 10 Rounds of "Heavy Chief" 1 Round of "Heavy Chief": 3 Power Cleans (155/105) 6 Push-ups 9 Air Squats Notes: “You’ll miss the best things if you keep your eyes shut” - Dr. Suess This quote is worth reading twice. We are creatures of habit. We enjoy our routines. From the morning rituals, to the way we warm up for a workout, to our regimented diets and food plans. Although dialing in the routine is a

Tues, 09/04/2018

Tues, 09/04/2018

“2k Row” For Time: Row 2,000 Meters L1 1k Row Notes: A 2k row is meant to be uncomfortable, but pacing it poorly and moving poorly makes it all that more uncomfortable. If athletes have a previous time on their 2k, they can use that as a reference point and figure out their average pace per 500 meters for the last time they completed this workout. For example, if they rowed an 8:00 2k the previous time, their average split per 500 meters is 2:00. In order to improve upon

Tues, 12/05/2017

Tues, 12/05/2017

“2k Test” For Time: Row 2,000 MetersL1 1000m Row Notes: Not only is it an incredible test of fitness, but also helps athletes gauge pacing for future workouts that involve the erg. Often we talk about strategy in terms of pacing relative to 1k pace, so knowing that is valuable beyond today. Allotting time for two heats today. Having a buddy in your ear during this workout keeps you on track with holding specific paces. Think about your past 500m rows and base off of that.