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, 08/16/2019

Sat, 08/16/2019

"Chips Ahoy" For Time: 30 Chest to Bar Pull-ups 400 Meter Run 15 Overhead Squats (135/95) 800 Meter Run 15 Overhead Squats (135/95) 400 Meter Run 30 Chest to Bar Pull-Ups # DAILY MINDSET **“No mud, no lotus”** The mud produces a beautiful blossom, known as the lotus. Some of the most beautiful things in life come from the most adverse conditions. It’s easy to chalk up an achievement to luck, or something someone was born with. What’s harder to admit is that sai

Wed, 07/31/2019

Wed, 07/31/2019

"Ninja Turtle" Every 4 Minutes x 5 Rounds: 3 Chest to Bar Pull-ups 6 Toes to Bar 9 Deadlifts (225/155) 12/9 Calorie Assault Bike Notes: **“Asking “Is this possible?” is rarely relevant. The real question is, “Is this worth doing?” - Andrew Swilinski** The logical side of us can be a double-edged sword. It puts “can I do this” in a higher role of importance than “should I do this.” Although appearing to be minor details, we can soon see the larger implications. Whe

Mon, 07/15/2019

Mon, 07/15/2019

Thruster Build to heavy set of 3 "Tailspin" AMRAP 14: 15 Thrusters (95/65) 30 Double Unders 15 Chest to Bar Pull-ups 30 Double Unders Notes: “Leadership is not about being in charge. Leadership is about taking care of those in your charge.” - Simon Sinek What defines a leader? Is it promotion, titles, or status? We realize that is not the case. We’ve all met others at some point in our lives that were, title wise, on an identical level. Both been students in schoo

Tues, 07/09/2019

Tues, 07/09/2019

"Run DMC" 4 Rounds: 200 Meter Run 10 Chest to Bar Pull-ups 200 Meter Run 10 Dumbbell Snatches (70/50) Notes: “Every strike brings you closer to your next home run.” - Babe Ruth When you hear the name “Babe Ruth”, what’s the first thing that comes to mind? Hall of Fame home run hitter. What is not the immediate reaction, is “all-time strikeout leader”. 1,300 strikeouts. A record for three decades he held. It was eventually broken, by another who struck out quite a

Wed, 06/12/2019

Wed, 06/12/2019

Thruster Build to a Heavy Set of 3 “Chest Hair” For Time: 25 Thrusters (95/65) 400 Meter Run 25 Chest to Bar Pull-ups 400 Meter Run 25 Thrusters (95/65) Notes: “Well done is better than well said.” - Benjamin Franklin Talk is cheap. Anyone can talk. Only the few, choose to do. There will be a point today where we will feel compelled to express our thoughts to someone. Maybe it’s how something could be done better. Let’s press pause there in that moment. “Ductu

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

Wed, 04/10/2019

Wed, 04/10/2019

Front Squat Build to heavy set of 3 “Heartbreak Kid” 3 Rounds: 10 Front Squats (185/135) 20 Chest to Bar Pull-ups 50 Double Unders Notes: Pablo Picasso, the famous Spanish artist, was walking through the market one day when a young woman spotted him and ran over. She asked with great excitement and admiration for him to draw a picture for her as she handed over a piece of paper. Pablo smiled, and obliged. He quickly drew a small, but beautiful, piece of art on the ti

Mon, 04/01/2019

Mon, 04/01/2019

3-Position Squat Snatch Build to moderate Complex “Snake Bite” 21-15-9: Squat Snatch (95/65) Chest to Bar Pull-Ups Notes: “Death is one prophecy that hasn’t failed.” – Edmund Wilson Have you ever been asked, “What would you do if you only had a week to live?” Few things will snap us to attention like the thought of a terminal illness. The question leaves us considering how different our lives would be if we only had days to live. But the morbid truth, is that w

Mon, 03/25/2019

Mon, 03/25/2019

“19.5” For Time: 33-27-21-15-9 Thrusters (95) Chest to Bar Pull-ups 20 Minute Time Cap OR “Wall-E” AMRAP 20: 30 Single Arm Dumbbell Push Press (50/35) 30 Double Unders 30 Wallballs (20/14) 30 Double Unders # DAILY MINDSET “If you can’t fly, then run. If you can run, then walk. If you can’t walk, then crawl. But whatever you do, you have to keep moving forward.” – Martin Luther King Jr Comedian Jerry Seinfeld had a daily practice, which was a promise to himself. To “never brea

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