WOD BLOG

DAILY WOD

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

Wed, 09/25/2019

Sat, 08/31/2019

Sat, 08/31/2019

"Three Stooges" Teams of 3 For Time (30 Minute Cap): 100/70 Calorie Row 100 Box Jump Overs (24/20) 100 Power Snatches (95/65) 10 Rope Climbs (15') 100 Power Snatches (75/55) 100 Box Jump Overs (24/20) 100/70 Calorie Row # DAILY MINDSET **“I don’t like that man. I should get to know him better.” - Abraham Lincoln** Perspective is everything. In the abundance mindset, there is the belief all human beings are good. No one is born evil. The differences, between a te

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

Wed, 08/14/2019

Wed, 08/14/2019

Power Clean Build to Heavy 3-Position Power Clean "IHOP" AMRAP 15: 60 Double Unders 30/24 Calorie Row 15 Power Cleans (115/85) # DAILY MINDSET **“Don’t bunt. Aim out of the ballpark.” – David Oglivy** One of the most dangerous things we can do in life: to dream too small. What stops dreamers from dreaming, is fear. We can convince ourselves that we don’t have what it takes. That we’re not ready yet. That we’re too young or too old.. This fear, in and of itself, i

Fri, 08/02/2019

Fri, 08/02/2019

"Cool Whip" 3 Rounds: 21/15 Calorie Row 75 Double Unders Directly Into… 3 Rounds: 20 Dumbbell Snatches (50/35) 12 Lateral Dumbbell Burpees Notes: **“Challenges are what make life interesting and overcoming them is what makes life meaningful.” -- Joshua J. Marine** Everyone faces adversity. Not everyone responds the same way. In Carol Dweck’s “Mindset”, there are two types: A fixed mindset, and a growth mindset. In a fixed mindset, an individual is trapped wi

Tues, 07/30/2019

Tues, 07/30/2019

"Kelly Rowland" For Time: 50/35 Calorie Row 3 Rounds of “Kelly” 50/35 Calorie Row 1 Round of Kelly: 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (20/14) Notes: **“Work your land” - Tim Storey** If the farmer focuses on the fruit, and ignores the root, the tree will never grow. To “work our land” is the fundamental understanding that our actions today are the seeds we are planting for tomorrow. Every seed we plant, whether positive or negative, is a vote for

Mon, 07/22/2019

Mon, 07/22/2019

"Hot Sauce" AMRAP 3: 21/15 Calorie Row 21 Lateral Erg Burpees Max Overhead Squats (75/55) Rest 3 Minutes AMRAP 3: 18/13 Calorie Row 18 Lateral Erg Burpees Max Overhead Squats (95/65) Rest 3 Minutes AMRAP 3: 15/11 Calorie Row 15 Lateral Erg Burpees Max Overhead Squats (115/85) Rest 3 Minutes AMRAP 3: 12/9 Calorie Row 12 Lateral Erg Burpees Max Overhead Squats (135/95) Notes: “Reasons > Goals” Let’s imagine Jane is overweight, and is set on a new goal

Fri, 07/12/2019

Fri, 07/12/2019

"BFF" Teams of 2, AMRAP 25: 3-6-9-12-15.... Calorie Row Kettlebell Swings (53/35) Wallballs (20/14) Partners Switch After Full Rounds Notes: “Let character be your loudest statement.” The football player wears shoulder pads and a helmet. The chef puts on an apron. The accountant brings a suitcase. These are all identifiables that may come to mind when thinking of those individuals. What are yours? Be hard on yourself here. How would others define you? Let cha

Tues, 06/25/2019

Tues, 06/25/2019

"Water Break" AMRAP 4: 27 Hang Power Cleans (95/65) 27 Burpees Over Rower 27/21 Calorie Row Rest 4 Minutes 21 Hang Power Cleans (115/85) 21 Burpees Over Rower 21/15 Calorie Row Rest 4 Minutes 15 Hang Power Cleans (135/95) 15 Burpees Over Rower 15/12 Calorie Row Notes: “Seek not good from without; seek it within yourselves, or you will never find it.” - Epictetus When something goes right, we’re relatively quick to point actions we took to get there. But whe

Thurs, 06/20/2019

Thurs, 06/20/2019

"Mano y Mano" Class Divides Into 2 Teams: 3 Rounds: Team 1: Row Calories (Team Score) Team 2: 400 Meter Prowler Push Teams switch when prowler gets back. 1 prowler for every 3 athletes. Notes: “Laziness, doesn’t get a vote. Frustration, doesn’t get a vote. Weakness, doesn’t get a vote. Negativity, doesn’t get a vote. Only you do.” - Jocko Willink The human condition is that we like to be comfortable. And anything that challenges that comfort, will be met with re

Wed, 05/29/2019

Wed, 05/29/2019

Push Jerk Build to heavy set of 3 "Bel-Air" AMRAP 15: 40 Double Unders 20 Dumbbell Hang Clean & Jerks (50/35) 40 Double Unders 20/15 Calorie Row Notes: “There will never be a better you, than you.” There is a lot to be said about authenticity. The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.” If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we a

Mon, 05/20/2019

Mon, 05/20/2019

“Hot Air” On the 5:00 x 5: 30 Air Squats 20/15 Calorie Row 7 Power Snatches (115/85) Notes: “Your obsessions become your possessions.” - Ed Mylett The word “obsessed” gets a bad rap. And there’s indeed some merit to that. But let’s try to define “to be obsessed” a little further. What it’s not defined by is "hours put in". That may be correlation, but not causality. One is truly obsessed with something when their passion and fire for “that thing” is so great, that

Fri, 05/17/2019

Fri, 05/17/2019

“Fight Gone Bad” 3 Rounds: 1 Minute Wallballs (20/14) 1 Minute Sumo Deadlift High Pulls (75/55) 1 Minute Box Jumps (20") 1 Minute Push Press (75/55) 1 Minute Calorie Row 1 Minute Rest Notes: “I want to see it, before I believe it.” We are visually oriented people. We seem to trust our eyes more than our other senses. It’s why we call our ultimate direction, our “vision”. It’s why in the middle of the night, if we think we hear something, we want to take a look b

Tues, 05/14/2019

Tues, 05/14/2019

“Undercover” 3 Rounds: 15 Power Cleans (115/80) 20 Push-ups 2 Rounds: 27/21 Calorie Row 75 Double Unders 1 Round: 35/25 Calorie Assault Bike Notes: “Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” - Jim Kwik We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find o

Tues, 05/07/2019

Tues, 05/07/2019

"Lead Foot" AMRAP 4: 27/21 Calorie Row 27 Burpees 27 Chest to Bar Pull-ups Rest 4 minutes AMRAP 4: 21/15 Calorie Row 21 Burpees 21 Toes to Bar Rest 4 minutes AMRAP 4: 15/9 Calorie Row 15 Burpees 15 Pull-ups Notes: “To succeed in life, you need three things: a wishbone, a backbone and a funnybone.” - Reba McEntire As we start our day, let’s think about these three. Wishbone - Nothing is too great, or out of reach. Faith and doubt are both self-fulling

Fri, 05/03/2019

Fri, 05/03/2019

"Spaceship" AMRAP 20: 200 Meter Run 20/14 Calorie Row 2 Rounds of Strict "Cindy" Notes: “Adversity causes some to break. For others, it breaks records.” Adversity can really, really…. really hurt. Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s no warm cup of cocoa on a winter morning. But a warm cup of cocoa doesn’t make us better. A picture perfect day doesn’

Fri, 04/26/2019

Fri, 04/26/2019

Overhead Squat Build to heavy set of 3 “Denim” AMRAP 15: 60 Double Unders 30/21 Calorie Row 15 Overhead Squats (115/80) Notes: “If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover “Pretty good” is decent. “Pretty good” is average. “Pretty good” checks the box. “Pretty good”… is the enemy of excellent. #WOD #overheadsquat #denim #ampra #doubleunders #calrow #overheadsquats

Fri, 04/19/2019

Fri, 04/19/2019

TOMORROW: 19.6 & Potluck *1 Class at 10am Come ready to workout and have fun! “Vader” 3 Rounds: 24/17 Calorie Row 21 Wallballs (20/14) 18 Alternating Dumbbell Snatches (50/35) 15 Lateral Burpees over Rower Notes: 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. True for our skin and hair color at birth, but not at all towards our potential in life. Another “gene” controls that. It’s call

Fri, 04/05/2019

Fri, 04/05/2019

“Tri Spring Intervals” 5 Rounds: AMRAP 4: 30/20 Calorie Row 20/14 Calorie Assault Bike AMRAP 10 Meter Shuttles 4 Minutes Rest Between Rounds. Notes: “I’ll either find a way, or I’ll make one.” – Hannibal Said by a man who got elephants to climb a mountain. Angela Duckworth, a leading expert on the study of “grit”, defines it as follows: “Passion and sustained persistence applied towards long-term achievement, with no particular concern for rewards or recognition

Tues, 04/02/2019

Tues, 04/02/2019

“Doce” AMRAP 4: 27/21 Calorie Row 21 Power Cleans (135/95) 15 Burpee Box Jump Overs (24/20) Rest 4 Minutes AMRAP 4: 27/21 Calorie Row 21 Power Cleans (115/80) 15 Burpee Box Jump Overs (24/20) Rest 4 Minutes AMRAP 4: 27/21 Calorie Row 21 Power Cleans (95/65) 15 Burpee Box Jump Overs (24/20) Notes: “We are what we repeatedly do. Excellence then, is not an act, but a habit.” - Aristotle One of the most challenging things we can do, is to reflect. To reflect,

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