WOD BLOG

DAILY WOD

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

Wed, 08/07/2019

Wed, 08/07/2019

Deadlift Heavy Set of 6 Heavy Set of 4 Heavy Set of 2 "Optimus Prime" AMRAP 7: Wallballs (20/14) On the Minute: 5 Deadlifts (225/155) Notes: **“The most important decision we make is whether we believe we live in a friendly or hostile universe.” - Albert Einstein** We don’t get what we want. We get what we expect. The world will treat us the way we expect to be treated. If we believe it’s “dog eat dog”, and “every man for himself”, then we are doomed to believe

Thurs, 06/27/2019

Thurs, 06/27/2019

Deadlift Build to heavy sets of 3-2-1 "Shrute Farms" AMRAP 14: 100 Meter Farmers Carry (50's/35's) 30 AbMat Sit-ups 100 Meter Farmers Carry (50's/35's) 15 Deadlifts (205/145) 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 c

Thurs, 06/06/2019

Thurs, 06/06/2019

Deadlift Build to heavy set of 5 "Tail Lights" Teams of 3 (For Time | 25 Minute Cap) 100 Deadlifts (135/95) 400 Meter Prowler Push (45/35) 75 Deadlifts (185/135) 400 Meter Prowler Push (45/35) 50 Deadlifts (225/155) 400 Meter Prowler Push (45/35) Notes: “No one was ever wise by chance” – Seneca This quote teaches us that wisdom doesn’t come by chance. Events that can *lead* to wisdom can, but to actually digest the information with an open mind to become better, to

Fri, 05/10/2019

Mon, 12/24/2018

Mon, 12/24/2018

"12 Days of CrossFit" For Time: 1 Thruster (135/95) 2 Hang Power Cleans (135/95) 3 Deadlifts (135/95) 4 Burpees 5 Toes to Bar 6 Box Jumps (24/20) 7 Hand Release Push-ups 8 Reverse Lunges 9 Kettlebell Swings (53/35) 10 AbMat Sit-ups 11 Wallballs (20/14) 12 Calorie Row Notes: The workout flows as follows: 1 Thruster 2 Hang Power Cleans, 1 Thruster 3 Deadlifts, 2 Hang Power Cleans, 1 Thruster 4 Burpees 3 Deadlifts, 2 Hang Power Cleans, 1 Thruster … We’ll cont

Wed, 11/21/2018

Wed, 11/21/2018

"Christine" *BENCHMARK WOD* 3 Rounds For Time •Row 500m •12 Deadlifts (bodyweight) •21 Box Jumps (24''/20'') Scale Options: DL - 60% Bodyweight Box - 14 Jumps or 21 Step-ups MetCon Edition 500 M Row (400 M Run) 20 KB Deadlifts 30 Box Jumps Beginners 500 M Row / 400 M Run 12 KB DL 12 Box Step Ups Notes: “Christine” is a CrossFit benchmark workout that utilizes athletes bodyweight to determine how much weight is on the barbell. Although this is the prescribed load

Fri, 11/16/2018

Fri, 11/16/2018

Deadlift Build to heavy set of 6-4-2 "Smooth Criminal" AMRAP 15: 60 Double-Unders 30 Wallballs 15 Deadlifts Score is rounds plus repetitions. L2 30 DU or 120 Singles L1 60 Singles 20 Wallballs 10 Deadlifts (Barbell or KB) Notes: Deadlift focused day featuring some heavy lifts and a CompTrain Class benchmark workout to finish things out. Athletes will begin by building to heavy sets of 6,4, and 2 on the deadlift before moving on to “Smooth Criminal”. In the metcon, athl

Fri, 10/26/2018

Fri, 10/26/2018

Deadlift Build to a heavy set of 6-4-2 "Optimus Prime" AMRAP 7: Wallballs (20/14) On the Minute: 7 Deadlifts (225/155) Notes: Big deadlift focus today with a CompTrain Class benchmark workout to finish things out. Athletes will begin by building to a heavy set of 6,4, and 2 on the deadlift before moving onto “Optimus Prime”. In the metcon, athletes will complete as many wallballs as possible in seven minutes. The workout begins with wallballs and on the top of the minute, st

Tues, 09/25/2018

Tues, 09/25/2018

"FLIP FLOP" 30-20-10: Kettlebell Swings (53/35) Calorie Row Directly into... 10-20-30: Deadlifts (135/95) Calorie Row Women Complete (21-15-9 / 9-15-21) Calories on Rower Notes: Today’s workout involves two couplets paired together for time. The weights on both the barbell and kettlebell should be something that athletes could complete 30+ repetitions unbroken when fresh. If short on rowers, stagger by 8 minutes. #WOD #flipflop #kb #kettlebellswings #calrow #row #deadlif

Fri, 08/17/2018

Fri, 08/17/2018

Deadlift Heavy Set of 10 “Captain Insano” 3 Rounds: 20 Deadlifts (155/105) 12/8 Calorie Row 20 Hang Dumbbell Reverse Lunges (50’s/35’s) 12/8 Calorie Row L2 Sub 12 for 20 Option sub 100m Run for Row L1 Sub 10 for 20 100m Run for Row Notes: Setting ourselves up to thrive in round two today. With the weights being on the lighter side in today’s workout, athletes are capable of holding on for large sets in round one. However, what’s more impressive and what leads to b

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