WOD BLOG

DAILY WOD

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

Fri, 08/30/2019

Fri, 08/30/2019

Clean Coplex Build to a Heavy Complex: 1 Power Clean 1 Hang Squat Clean 1 Squat Clean "Squeaky Clean" 3 Rounds: 400 Meter Run 7 Power Cleans 7 Hang Squat Cleans 7 Squat Cleans Barbell: 115/85 # DAILY MINDSET **“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” - Bruce Lee ** We would all come to quickly agree that quality repetition, through honed, focused practice, breeds mastery. We recognize

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

Tues, 07/23/2019

Tues, 07/23/2019

Power Clean Complex Build to a Heavy Complex: 1 Hang Clean Pull 1 Hang Power Clean 1 Clean Pull 1 Power Clean "Nowhere Fast" For Time: 50 Power Cleans (155/105) On the Minute: 5 Toes to Bar Notes: “When are closed to ideas, what we hear is criticism. When we are open to criticism, what we get is advice.” - Simon Sinek Our immediate temptation when we receive feedback can be to defend. And often, this defense can be so strong, that it deafens us to any potential u

Tues, 06/04/2019

Tues, 06/04/2019

Hang Power Clean + Power Clean Build to Heavy Complex: 1 Hang Power Clean + 1 Power Clean "Power Ranger" For Time: 15 Power Cleans (155/105)   600 Meter Run 10 Power Cleans (155/105) 400 Meter Run 5 Power Cleans (155/105)   200 Meter Run Notes: “If you aim at nothing, don’t worry... we’ll hit it.” A clear and defined goal seems like an obvious first step. However, it is often missed. It’s not that we don’t have any general goals or directions in mind. What we

Mon, 04/08/2019

Mon, 04/08/2019

Power Clean Building to heavy set of 3 “Black and Blue” 5 Rounds: 10 Power Cleans (135/95) 10 Burpees Notes: “If you know you opponent, but not yourself, you will lose 100% of the time.” – Samurai Proverb To “keep up with the Jones” is an old expression about competitive neighbors. A power struggle, or maybe better said a popularity struggle, of status on the block. To “keep up”, one must be on top of their investigative game, predicting the next big move… a nicer law

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,

Sat, 03/23/2019

Sat, 03/23/2019

3-Position Power Clean Teams of 3: 12 Minutes to Build to a Heavy 3-Position Power Clean *One barbell. Score is sum of all three weights. Rest 3 minutes before completing "Party Bus". "Party Bus" Teams of 3: AMRAP 15: 9/6 Calorie Assault Bike 6 Lateral Barbell Burpees 3 Power Cleans (155/105) *Waterfall style. Next partner can go once the bike has been cleared. Score is total fully completed rounds. #WOD #powerclean #partybus #teamwod #amrap #calassaultbike #latera

Wed, 12/26/2018

Wed, 12/26/2018

Squat Clean Complex Build to a Heavy 3-Position Squat Clean: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean "Clean Sheet" AMRAP 3: 9/6 Calorie Row 9 Power Cleans (95/65) Rest 3 Minutes AMRAP 3: 9/6 Calorie Row 7 Hang Squat Cleans (115/80) Rest 3 Minutes AMRAP 3: 9/6 Calorie Row 5 Squat Cleans (135/95) Notes: The clean is the focus of this two part workout. The three positions used in the first part are the high hang (pockets), hang (inch above

Mon, 11/19/2018

Mon, 11/19/2018

Macho Man Complex Build to Heavy Complex: 3 Power Cleans 3 Front Squats 3 Push Jerks "Randy Savage" AMRAP 12: 3 Rounds of Macho Man (135/95) 15 Toes to Bar Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks Notes: “Macho Man” is a CompTrain benchmark complex in which athletes will hold onto the bar for all 9 repetitions before dropping the barbell. We’ll begin the day and prepare for the workout by building to a heavy, yet good looking complex. We’ll be completing

Thurs, 10/25/2018

Thurs, 10/25/2018

"Knuckle Sandwich" For Time: 800 Meter Run 30 Power Cleans (185/135) 800 Meter Run Notes: Simple but effective running and weightlifting workout today. Athletes will run total of 1 mile and choose a weight on the barbell that they could complete 5-7 repetitions unbroken when fresh. Within the workout, these are meant to be challenging singles, but still a load that athletes can move well with. #WOD #knucklesandwich #run #powerclean

Mon, 10/22/2018

Mon, 10/22/2018

"Hands Down" AMRAP 18: 30 Double Unders 10 Dumbbell Power Cleans 30 Double Unders 10 Dumbbell Hang Squat Cleans 30 Double Unders 10 Dumbbell Push Presses 30 Double Unders 10 Dumbbell Reverse Lunges 30 Double Unders 10 Dumbbell Thrusters Dumbbells: (50’s/35’s) Notes: In this odd-object conditioning style workout, athletes will choose a dumbbell weight that they could complete 20+ unbroken dumbbell thrusters when fresh, as that will likely be the limiting factor toda

Tues, 10/09/2018

Tues, 10/09/2018

Power Clean Build to Heavy Touch and Go 5-Rep "Guard Rail - Part 1" AMRAP 3: 9/6 Calorie Row 9 Power Cleans (115/80) Rest 3 Minutes L1 Hang Power Cleans (MB or Bar) Weight stays the same "Guard Rail - Part 2" AMRAP 3: 9/6 Calorie Row 7 Power Cleans (135/95) Rest 3 Minutes "Guard Rail - Part 3" AMRAP 3: 9/6 Calorie Row 5 Power Cleans (155/105) Notes: The power clean is the focus of today’s two part workout. We’ll begin the day by building to a heavy fiv

Tues, 10/02/2018

Tues, 10/02/2018

"Inside Out" For Time: 800 Meter Run 21 Power Cleans (155/105) 400 Meter MedBall Run 21 Burpee Box Jump Overs (24/20) L2 Scale Options: 400 M Run Hang Power Cleans 200 M MB Run Box Jump Overs 15 instead of 21 L1 400 M Run 21 Hang MB Cleans 200 M MB Run 21 Burpees Notes: One time through these for movements for time today. Athletes will open up with half a mile of running before completing 21 power cleans at a weight they are capable of cycling 10+ repetiti

Sat, 09/22/2018

Sat, 09/22/2018

"Sock Hop" Teams of 3: 2 Rounds (30 Minute Time Cap): 100/70 Calorie Row 100 Box Jump Overs (24/20) 100 Power Cleans 100 Barbell Facing Burpees Round 1: (135/95) Round 2: (115/80) L2 90 Reps Hang Power Cleans L1 60 Reps Hang Power Cleans Burpees Notes: The weights drop from the first round to the second round in this team of three workout. The first round weight should be something that athletes could complete 20+ repetitions unbroken when fresh, while the second rou

Mon, 09/03/2018

Mon, 09/03/2018

LABOR DAY! *We have 1 class today at 9am* Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. "HOTSHOTS 19" Six rounds for time of: • 30 Squats • 19 Power Cleans (135/95) • 7 Strict Pull-ups • Run 400 meters L2 Six rounds for time of: • 30 Squats • 19 Power Cleans (115/75) • 7 Pull-ups • Run 400 meters L1 Four rounds for time of: • 15 Squats • 10 Power Cleans (135/95)

Fri, 08/10/2018

Fri, 08/10/2018

Power Clean + Front Squat + Push Jerk Build to a Heavy Complex “Wise Men” AMRAP 3: Macho Man (135/95) Rest 3 Minutes AMRAP 3: Macho Man (155/105) Rest 3 Minutes AMRAP 3: Macho Man (185/135) 1 Macho Man Complex: 3 Power Cleans, 3 Front Squats, 3 Push Jerks L1 Sub Med Ball for Barbell or Sub Hang Power Clean, Front Squat, Push Press Notes: In all three AMRAPs, we can play to the nature of the movements to get more work done. The barbell has to come back down

Fri, 07/27/2018

Fri, 07/27/2018

“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) L2 Reduce volume Sub box jump overs for BBJO Same weight on Power Cleans for all rounds L1 20/10 Cal Row 15 MB Hang Power Clean 8 Burpees Notes: Today is less abou

Sat, 07/14/2018

Sat, 07/14/2018

Power Clean + Squat Clean Build to a Moderate Complex “Mr. Clean” On the 3:00 x 6 Rounds: 400 Meter Run 3 Power Cleans (115/80) 3 Squat Cleans (115/80)L2 Sub 6 Power Cleans L1 200 M Run 6 Hang Power Cleans (MB or bar) Notes: Working backwards, the goal today can be to complete the barbell in as few sets as possible, ideally unbroken. Picking the correct weight comes first and picking the correct pace for the runs comes second. With the score being the slowest round

Mon, 02/05/2018

Mon, 02/05/2018

3-Position Power Clean Build to a Heavy Complex “Hangover” 3 Rounds: 15 Hang Power Cleans (115/80) 15 Lateral Barbell Burpees L1 3 Hang Power Cleans Build to a heavy 3 Rounds 10 Hang Power Cleans 10 Burpees Notes: While this workout is designed to be more of a sprint, there are some things athletes can do to make sure they don’t slow down. Following the first and second round of hang power cleans, athletes should move at a pace on the burpees that allows them to ge

Tues, 01/30/2018

Tues, 01/30/2018

“Handlebars” 4 Rounds: 21/15 Calorie Row / 400 M Run 15 Toes to Bar 7 Power Clean and Jerks (155/105) L2 Sub Knee Raise/Knee to Elbow for T2B L1 18/12 Cal Row / 200 M Run 15 Sit Ups 7 Push Press (Med Ball or Bar) Notes: We talked about pacing a lot, but finding this pacing and strategy is how athletes get more work done in less time, which gets them fitter and healthier. With the clean and jerks best performed as singles today, athletes will need to find their speed

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