WOD BLOG

DAILY WOD

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

Thurs, 10/03/2019

Mon, 08/19/2019

Mon, 08/19/2019

Back Squat 3 Sets of 5 "Dirty Water" For Time: 100 Double Unders 800 Meter Run 60/45 Calorie Row # DAILY MINDSET **“The fact of the matter, is that it’s just my opinion.” Benjamin Franklin** Have you ever caught yourself saying, “Well the fact of the matter is…”? Sometimes we can be so sure of something, that we forget that it’s actually not a fact. That it is truthfully just our opinion. One of the most important character traits we can practice is the separa

Mon, 06/17/2019

Mon, 06/17/2019

Back Squat 3 Sets of 6 "Escape from Wonderland" 3 Rounds: 75 Double Unders 50 Air Squats 25/18 Calorie Row Notes: “The purpose of a goal is not to achieve the goal. The purpose of a goal It is to become more.” - Tony Robbins There’s irony when we think about defining moments. When we forecast into the future, we build up in our minds that act of finally accomplishing the goal is the ultimate. Despite the achievement being full of excitement, it’s not what we value the

Wed, 03/13/2019

Wed, 03/13/2019

Back Squat Build to heavy set of 5 "Jacquelyn" For Time: 1000 Meter Row 50 Wallballs (20/14) 30 Toes to Bar “Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin The musician doesn’t learn by listening. The musician learns, by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application. In what is known as the “Cone of Learning” from Edgar Dale, we learn: 10% of what we read. 20% of what we he

Mon, 12/10/2018

Mon, 12/10/2018

Back Squat 3 sets of 5 "Freddy Krueger" 21-15-9: Kettlebell Swings (70/53) Burpees Notes: Starting the week off with a two part workout. Athletes will complete 3 working sets of 5 repetitions, taking a few warmup sets before. They have the option to use the same challenging weight across or build in load. The goal here is to move heavy loads and move exceptionally well. In part 2, we’ll get after a CompTrain Class benchmark workout in “Freddy Krueger.” The goal here is

Mon, 08/20/2018

Mon, 08/20/2018

Back Squat 3 Sets of 5 “Thin Air” 4 Rounds For Time: 40 Air Squats 30 AbMat Sit-Ups 15/10 Calorie Row L2 3 Rounds L1 3 Roundss 30 Air Squats 20 Sit Ups 10/7 Cal Row Notes: The air squats will likely be the easier portion of today’s workout, with the sit-ups and bike providing more of a challenge. That being said, we can work with the cards we’re dealt. Knowing the last two movement will be a challenge, there is a payoff in pushing through them. We can ramp up t

Mon, 07/30/2018

Mon, 07/30/2018

Back Squat 5 Sets of 3 Front Rack Reverse Lunge 3 Sets of 12 “Sore Subject” Alternating Tabata x 8 Minutes: Back Squat (45/35) Double Unders L2 Singles L1 Air Squats Singles Notes: Score today is the lowest number of repetitions across the 8 rounds of each movement. For example, if athletes get 12 back squats for the first 7 rounds, but 14 for the last round, their score for the back squats is 12. Same goes for the double unders. With a short time window and short

Mon, 07/02/2018

Mon, 07/02/2018

Back Squat Build to a Heavy Set of 3 “Instep Inferno” 4 Rounds: 400 Meter Run 50 Air Squats L2 Sub 30 Air Squats L1 200 M Run 25 Air Squats Notes: A mile of running and 200 air squats total in today’s workout. These are very simple movements, but we can think about a few things to maximize speed. With air squats included, athletes can find what they believe to be their 2 mile run PR pace. This is a speed they would be able to hold for 12-15 minutes without slowing

Wed, 04/25/2018

Wed, 04/25/2018

Back Squat Heavy Set of 5 “Elbow Grease” Alternating On the Minute x 14 (7 Rounds): Odd – 14/10 Calorie Row Even – :30 Seconds Max Medicine Ball Squat Cleans (20/14) L2 Option to sub 200 M Run for Row L1 10/7 Cal Row or 100 M Run MB Hang Power Cleans Notes: The bike is not scored today, however athletes can create a time or pace goal for each round. Each time they get back to the bike, they can attempt to replicate the time it took to complete the calories or aim to

Thurs, 02/15/2018

Thurs, 02/15/2018

“Onesies” Athletes Choose 1 From Each Section: Weightlifting 1RM Deadlift 1RM Bench Press 1RM Back Squat Gymnastics Max Strict Pull-ups Max Weighted Pull-ups Max Muscle-ups Max Strict Handstand Push-ups Conditioning 400M Run 500 Meter Row Notes: We regularly build to “heavy” sets, but now is the time to push the envelope. This workout gives athletes to opportunity to set a new PR and/or establish new benchmarks for themselves. Today is all about energy. The fo

Mon, 01/29/2018

Mon, 01/29/2018

Back Squat 3 Sets of 5 “Doctor’s Orders” 3 Rounds: 50 Air Squats 35 Push-ups 20/15 Calorie Row L1 3 Rounds 35 Air Squats 20 Push Ups 18/12 Cal Row Notes: Breaking up the push-ups early and often today. Athletes should break these up like they would 100 push-ups for time. Even if they are able to do 35 unbroken the first round, this movement carries a lot of muscle fatigue into the following rounds. Short breaks pay off early. If athletes used the recovery on the r

Wed, 11/08/2017

Wed, 11/08/2017

“Slot Machine” Teams of 3 AMRAP 7: 50 Back Squats (135/95) 50 Back Squats (185/135) AMRAP Back Squats (225/155) rest 3 minutes AMRAP 7: 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/115) rest 3 minutes AMRAP 7: 50 Deadlifts (185/135) 50 Deadlifts (225/155) AMRAP Deadlifts (275/185) Notes: Ideally pairing teams up who will be using the same weight across each movement today. If unable to do that, it is ok to use multiple bars as space allow

Wed, 08/02/2017

Wed, 08/02/2017

A) E2MOM (10 min/5 sets) Ground to Overhead 5 reps B) For Time RX 50 Cal Row 40 Box Jump 30 T2B 20 Burpee 10 Bar Muscle Up L2 Sub Knee Raises or Knees to Elbows Sub Jumping Bar Muscle Ups or C2B or Sub 60 Situps L1 30 Cal Row 30 Box Step-Ups 30 Situps 20 Burpees 10 Jumping Pull-Ups or Ring Rows Notes: Ground to overhead is any way you can get it from the ground to overhead. Use a weight you can cycle. Start light and move up. Power clean to a push press for the fir

Tues, 07/25/2017

Tues, 07/18/2017

Tues, 07/18/2017

A) Back Squat / Front Squat RX 2x2 @ 70% then 2x2 @ 70% L2 2x5 Back Squat 2x5 Front Squat B) For Time 10-1 1-10 RX Power Cleans (185/125) Ring Dips L2 Sub banded or bar dips L1 Sub Pushups Notes: Finish both sets of back squats before starting front squats. This shouldn't be too heavy. If you don't have 5 strict ring dips, scale to a band or pushups. #WOD #BackSquat #FrontSquat #PowerCleans #RingDips

Fri, 07/14/2017

Fri, 06/30/2017

Fri, 06/30/2017

A) Back Squat 3x5 B) Partner WOD 22 Min AMRAP RX 5 Power Clean / Jerk (155/105) 10 Pushups 15 KB Swings (53/35) 50 Air Squats L1 5 Med Ball Power Clean and Press 10 Pushup 15 Russian Swings 50 Squats Notes: Partners will alternate movements (A does clean/jerks, B does pushups, A does KB's) and then split up squats any way they want. Then reverse the order on the next round (B does clean/jerks, A does pushups). Partners may use two separate barbells. If someon

Monday, June 5th, 2017

Monday, June 5th, 2017

A) Back Squat 3x5 B) 12 Min AMRAP RX 9 Hang To Overhead (115/85) 9 Bar Facing Burpees L2 Scale Weight L1 6 Hang To Overhead 6 Burpees Notes: Use the same weight for all 3 sets of the back squat. Warm up and pick a weight you're confident you can move for all three sets. For the Hang to Overhead, pick a weight you can do unbroken. Practice cycling the weight from overhead back to the hang. Singles are not acceptable. #WOD #BackSquat #AMRAP #Hangtooverhead #Hang2

Friday, May 12th, 2017

Friday, May 12th, 2017

A) Back Squat L3 75% x 5 85% x 3 95% x 1+ L2 3 x 5 Partner WOD L3 1000 M Row - Buy-in 100 Push Ups 100 Russian Swings (70/53) 100 Squats 100 Pull Ups 1000 M Row - Cash-out L1 (Team of 3) 1000 M Row - Buy-in 100 Push Ups 100 Russian Swings (70/53) 100 Squats 100 Pull Ups 1000 M Row - Cash-out Notes: Each movement must be completed before moving on to the next one. Work can be broken up any way you want. #WOD #BackSquat #PartnerWOD #Row #PushUps #Russia

Monday, May 1st, 2017

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