WOD BLOG

DAILY WOD

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

Thurs, 09/26/2019

Mon, 09/23/2019

Fri, 09/13/2019

Sat, 09/07/2019

Sat, 09/07/2019

"Dead & Company" For Time: Buy-In: 1 Mile Run 21-15-9: Deadlifts (225/155) Box Jump Overs (24/20) Toes to Bar Cash-Out: 1 Mile Run # DAILY MINDSET **“I would rather die on my feet, than live on my knees.” – Emiliana Zipada** What if we never reach the finish line? What if, as sobering as the thought may be, we never reach our dreams? Would it change who you are today? Would we look back at our goals, and shoot *lower*? Change our dreams? To something, easier

Wed, 08/21/2019

Wed, 08/21/2019

"Frank the Tank" AMRAP 5: Buy-In: 50 Wallballs 12 Deadlifts (185/135) 12 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 35 Wallballs 9 Deadlifts (225/155) 9 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 20 Wallballs 6 Deadlifts (275/185) 6 Lateral Barbell Burpees # DAILY MINDSET **“The carpenter doesn’t show up to the job with a single hammer, and a single nail.”** To be successful, we need to think of ourselves as a toolbox. A vast ar

Fri, 08/16/2019

Fri, 08/16/2019

"Hangnail" AMRAP 16: 30 Dumbbell Hang Clean and Jerks (50/35) 25/18 Calorie Assault Bike 20 Lateral Barbell Burpees 15 Deadlifts (245/165) # DAILY MINDSET **“One can have no smaller or greater mastery, than mastery of oneself.” – Leonardo DiVinci** Leonardi DiVinci was one of the first documented individuals to believe that humans could take flight. Before it was invented… talk about a nightmarish idea. The thought of hurling ourselves into the air, like a bird, wit

Sat, 08/03/2019

Sat, 08/03/2019

"Assault on DT" 5 Rounds: 200 Meter Run 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Barbell: 135/95 Notes: **“A fall into a ditch can make you wiser." - Chinese Proverb ** A fall into a ditch is a little embarrassing. On a physical level however, pretty easy to recover from. Dust off, and carry on. A fall off a cliff however is... not so nice. Both are mistakes. But one is far more damaging than the other. Rarely do we step off the cliff first. Before we approac

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

Sat, 07/20/2019

Sat, 07/20/2019

"WeWork" Teams of 3 4 Rounds For Time (30 Minute Time Cap): 800 Meter Wreck Bag Run (50/35) 60-50-40-30: Deadlifts Front Squats Jerks Barbell Weights: Males: 115-135 -155-175 Females: 85-95-105-115 Notes: “When you have one foot in the past, and one in the future, you piss on the present." - Dan Harris It's fun to think about the future, and it's easy to dwell on the past. What is more challenging is to put the thought power into the present - what is directly i

Wed, 06/19/2019

Wed, 06/19/2019

Weightlifting Complex Build to a Heavy Complex: 1 Hang Power Snatch 2 Power Snatches 3 Overhead Squats "Bartender" AMRAP 10: 12 Deadlifts 9 Overhead Squats 6 Hang Power Snatches Barbell: 115/85 Notes: “Champions don’t blame the tools they’ve been given. Champions sharpen them.” Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe. It doesn’t matter where you started, or even where you’ve been

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