WOD BLOG

DAILY WOD

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

Tues, 08/20/2019

Tues, 08/20/2019

"30 Rock" AMRAP 20: 30 Kettlebell Swings (53/35) 30 Push Presses (95/65) 21/15 Calorie Assault Bike 30 Toes to Bar # DAILY MINDSET **“One of the most difficult things to give away is kindness. It usually comes back to you.” - Anonymous** Science has shown us that giving, or kindness, elicits that one of the most powerful emotions we can feel. But what is even more interesting, is that it’s literally contagious. Think back to the last time you saw *someone else* d

Wed, 07/24/2019

Wed, 07/24/2019

Push Press Build to heavy set of 3 "Trail Blazer" 3 Rounds: 800 Meter Run 80 Double Unders 21 Push Presses (115/85) Notes: “Never confuse movement, with action.” - Ernest Hemingway We’ve all had that friend who is constantly busy. Always flying a million miles an hour, but… in all directions at once. And in turn, they find themselves in the same place a year later. We don’t want to just “move” through life, just like how we don’t want to “exercise”. We *train*. An

Thurs, 0/11/2019

Thurs, 0/11/2019

Push Press Build to heavy set of 5 "Bar Rescue" 5 Rounds: 21 Deadlifts 12 Push Presses Barbell: (115/85) Notes: “Energy and persistence conquer all things” – Benjamin Franklin We are quick to pass judgements on what is possible. Before we take measurement on what we are capable of learning, building, achieving, our thoughts gravitate to the magnitude of the obstacles ahead. And we pass judgement, based on our current state of affairs. In doing so, we fail to r

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, 04/09/2019

Tues, 04/09/2019

“Bad Blood” 5 Rounds: 1 Minute Wallballs (20/14) 1 Minute Push Presses (95/65) 1 Minute Calorie Bike 1 Minute Rest Notes: "“What is important is seldom urgent and what is urgent is seldom important.” - Dwight Eisenhower Dwight Eisenhower lived one of the most productive lives you can imagine. It is no surprise that his methods for time management, task management, and productivity have been studied by many people. He creates for us a divide between tw

Fri, 01/11/2019

Fri, 01/11/2019

"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: In the classic CrossFit benchmark workout “Fight Gone Bad”, athletes will spend one minute at each of the five stations with no rest between. Following the row, athletes will have one minute rest before beginning back on the Wallballs. All weighted movements should be completed at

Thurs, 01/03/2019

Thurs, 01/03/2019

Push Press Heavy set of 10 "Clothesline" AMRAP 12: 2 Push Presses (115/80) 2 Toes to Bar 2 Box Jump Overs (24/20) 4 Push Presses (115/80) 4 Toes to Bar 4 Box Jump Overs (24/20) 6 Push Presses (115/80) 6 Toes to Bar 6 Box Jump Overs (24/20) … Up by 2’s Until Finish Notes: *Both are Repeats from September 26, 2018* The push press is the focus of this two part workout. Athletes will first build to a heavy set of 10 before choosing a weight in the workout that the

Fri, 11/30/2018

Fri, 11/30/2018

"Sore Eyes” AMRAP 20: 20 Wallballs (20/14) 20 Power Snatches (75/55) 20 Box Jumps (24/20) 20 Push Presses (75/55) 20/14 Calorie Row Scale Options 12 Reps Power Snatch - Hang Power Snatch Box Jump - Box Step MetCon Edition 20 MB Front Squat 20 Plate Jumps (plate on ground, feet on either side, jump feet on and off for 1 rep) 20 MB Push Press 200 M Run Notes: Five movements is this longer AMRAP workout. The barbell and medicine ball weight is designed to be light

Mon, 10/08/2018

Mon, 10/08/2018

"Dirty Thirty" For Time: 30 Box Jumps (24/20) 30 Chest to Bar Pull-ups 30 Kettlebell Swings (53/35) 30 Front Squats (115/80) 30 Toes to Bar 30 Push Press (115/80) 30 Deadlifts (115/80) 30 Wall Balls (20/14) 30 Burpees 30 Double Unders Subs C2B: Pull-up, Jumping C2B KB Swing: Russian T2B: Hanging Knee, Knee is Chest, Sit-up DU: 60 Singles L1 Sub 20 Reps Box Step Up Ring Rows Russian KB Swing Goblet Squat Sit-Up Push Press Deadlift Wall Ball Burpee S

Wed, 09/26/2018

Wed, 09/26/2018

PUSH PRESS Build to heavy set of 10 "CLOTHESLINE" AMRAP 12: 2 Push Presses (115/80) 2 Toes to Bar 2 Box Jump Overs (24/20) 4 Push Presses (115/80) 4 Toes to Bar 4 Box Jump Overs (24/20) …. Up by (2) reps until the finish. Notes: The push press is the focus of this two part workout. Athletes will first build to a heavy set of 10 before choosing a weight in the workout that they could complete 20+ repetitions unbroken when fresh. In “Clothesline”, the reps will continu

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