WOD BLOG

DAILY WOD

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

Wed, 09/04/2019

Wed, 09/04/2019

"Fish Out of Water" For Time: 2k Row 10 Rounds of "Heavy Chief" (155/105) 1 Round of "Heavy Chief": 3 Power Cleans 6 Push-ups 9 Air Squats # DAILY MINDSET **“Nothing is ever attempted if all possible objections must first be overcome.” – Samuel Johnson** There will be thousands of things that could go wrong. Unknowns, naysayers, and thoughts that everything will come crashing down on the first step. And all of that, is real. Every part. But the difference l

Fri, 08/23/2019

Fri, 08/23/2019

"Crazy Stairs" For Time: 10 Rounds of "Cindy" 50/35 Calorie Row 30 Power Snatches (115/85) 1 Round of "Cindy": 5 Pull-ups 10 Push-ups 15 Air Squats # DAILY MINDSET **“When doing your risk analysis, how to you measure the risk of doing nothing?”** There will always be a reason to wait. Always a reason to push to tomorrow. To await that “right moment”. This is a pitfall we’ve all found ourselves in… we wait for perfect. The greatest risk in life is the one we nev

Fri, 08/09/2019

Fri, 08/09/2019

"Blockbuster" AMRAP 5: Buy-In: 35/25 Calorie Assault Bike Max Rounds of "The Chief" (135/95) Rest 5 Minutes AMRAP 5: Buy-In: 25/18 Calorie Assault Bike Max Rounds of "The Chief" (155/105) Rest 5 Minutes AMRAP 5: Buy-In: 15/10 Calorie Assault Bike Max Rounds of "The Chief" (175/125) 1 Round of "The Chief": 3 Power Cleans 6 Push-ups 9 Air Squats Notes: **“If life changes from the outside in, life ends. If life changes from the inside out, life begins.”** I

Thurs, 07/25/2019

Thurs, 07/25/2019

"Air BnB" 5 Rounds: 1 Minute AbMat Sit-ups 1 Minute Bike 1 Minute Air Squats 1 Minute Rest Notes: “Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” – James Clear If someone has 10 coins, are they rich? Let’s say no. What if they have 100 coins. Probably not. What about 1,000 coins? There is a tipping point. A number wher

Fri, 07/05/2019

Fri, 07/05/2019

"Encore" 3 Rounds: 750 Meter Row 50 Air Squats 10 Wreck Bag Cleans (70/50) Notes: “Waste No More Time Arguing What A Good Person Should Be. Be One.” - Marcus Aurelius It isn’t what we say that defines us, but instead what we do. In today’s modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates, comes drama, confusion, and a blurred line between what is right and wrong. The term ‘paralysis through analysis’ is an exp

Mon, 07/01/2019

Mon, 07/01/2019

"Fish Out of Water" For Time: 2,000 Meter Row Directly Into… 10 Rounds of "Heavy Chief" 1 Round of "Heavy Chief": 3 Power Cleans (155/105) 6 Push-ups 9 Air Squats Notes: “You’ll miss the best things if you keep your eyes shut” - Dr. Suess This quote is worth reading twice. We are creatures of habit. We enjoy our routines. From the morning rituals, to the way we warm up for a workout, to our regimented diets and food plans. Although dialing in the routine is a

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

Mon, 05/27/2019

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

Wed, 04/24/2019

Wed, 04/24/2019

“The Chief” 5 Rounds: AMRAP 3: 3 Power Cleans (135/95) 6 Push-ups 9 Air Squats Rest 1 Minute Between Rounds Notes: “Everyone makes mistakes. Not everyone owns them.” It’s a common reaction to blame others when something goes wrong. Yet when we do, even when it may even be the fault of another... we gain nothing. We shirk responsibility, and with that, a learning opportunity. Learning starts with ownership. Recognizing that we can do this better. No one is infall

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