WOD BLOG

DAILY WOD

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

Mon, 09/23/2019

Mon, 08/05/2019

Mon, 08/05/2019

Snatch Complex Build to Heavy Complex: 1 Power Snatch 1 Overhead Squat 1 Squat Snatch "Rocket Power" For Time: 21 Lateral Barbell Burpees 21 Power Snatches (115/85) 15 Lateral Barbell Burpees 15 Overhead Squats (115/85) 9 Lateral Barbell Burpees 9 Squat Snatches (115/85) Notes: **“An object at rest tends to stay at rest. An object in motion tends to stay in motion.” –Newton** Picture a giant flywheel. It’s at rest, and we are going to manually start it. To ge

Fri, 07/26/2019

Fri, 07/26/2019

3-Position Power Snatch Build to heavy complex "Hop Scotch" 5 Rounds: 10 Power Snatches (95/65) 10 Box Jump Overs (24/20) Notes: “No one was ever wise by chance.” – Seneca Take two individuals, on a hike in the woods. The first trips over a root, and after the stun, kicks the root in frustration and storms away. The second trips over the same root, but has a different response. They pick themselves up, dust off, and refresh themselves on the importance to scan t

Fri, 07/19/2019

Sat, 06/01/2019

Sat, 06/01/2019

"Adderall" 0:00 - 10:00 - 1 Mile Run, Max Clean and Jerks (135/95) 10:00 - 13:00 - Rest 13:00 - 20:00 - 800 Meter Run, Max Power Snatch (115/80) 20:00 - 23:00 - Rest 23:00 - 27:00 - 400 Meter Run, Max Thrusters (95/65) Score is total barbell reps completed. Notes: “Iron Sharpens Iron” Jealousy is a challenging topic to talk about. There’s two mindsets that we can speak to here - “Zero Sum”, and “Non Zero Sum”. The “Zero-Sum” mindset is when one looks at others

Mon, 05/06/2019

Mon, 05/06/2019

Power Snatch Build to heavy single "Isabel" For Time: 30 Power Snatches (135/95) Notes: "As I walked through the door to my freedom, I knew that if I did not leave all the anger, hatred and bitterness behind that I would still be in prison." Nelson Mandela Nelson Mandela was sentenced to 27 years in prison. He had no bed. He was routinely put in solitary confinement, with no end in sight. He at one point was thrown into an empty grave, where he was sure he was about

Fri, 04/12/2019

Fri, 04/12/2019

“TNT” For Time: 30 Power Snatches 30 Power Clean and Jerks 30 Thrusters Barbell: 95/65 Notes: “Roses that are left unpruned can become a tangled mess of old and new canes all competing for air and light.” - Elizabeth Roth As the rose bush grows, it creates more buds that it can hold. It doesn’t grow like a tree – it's physical size is limited. But the buds keep on coming. If we don’t trim the buds down… the whole bush can exhaust itself and die. Ideas are like rose

Tues, 03/26/2019

Thurs, 01/31/2019

Thurs, 01/31/2019

Snatch Complex On the Minute x 10: 1 Hang Power Snatch + 1 Power Snatch Record Final Weight "Randy" For Time: 75 Power Snatches (75/55) Notes: Big snatch focus today. The Hero Workout “Randy” is preceded by some on the minute positional snatch work. Over the course of the 10 minutes, athletes have the option to build in weight or stay at the same weight across. The focus in part one is moving well, but also moving some weight. We should get above what we plan on using

Sat, 01/05/2019

Sat, 01/05/2019

"Low Five" AMRAP 5: 30/21 Calorie Row 21 Power Snatches (95/65) Max Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: 30/21 Calorie Row 15 Power Snatches (115/80) Max Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: 30/21 Calorie Row 9 Power Snatches (135/95) Max Lateral Barbell Burpees" Notes: "In these short 5 minute windows, the reps go down as weight goes up on the barbell. Looking for athletes to choose weights that they could complete 21, 1

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