WOD BLOG

DAILY WOD

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

Mon, 06/10/2019

Mon, 06/10/2019

Hang Squat Snatches Build to heavy single “High Heels” AMRAP 9: 10 Hang Squat Snatches (75/55) 30 Double Unders Notes: “I don’t like that man. I should get to know him better.” - Abraham Lincoln Perspective is everything. In the abundance mindset, there is the belief all human beings are good. No one is born evil. The differences, between a terrorist and a police officer, are not malintentions. Both in their own mind, believe they are doing "the right thing". The dif

Wed, 03/20/2019

Wed, 03/20/2019

Bench Press Build to heavy set of 3 “Double Pits to Chesty” AMRAP 12: 40 Double Unders 20 Push-ups 10 Toes to Bar # DAILY MINDSET “The opposite of play is not work. The opposite of play is depression.” – Brene Brown Sometimes along the way, we forget that we love what we do. The choice of words there was specific. Suddenly things become a “job”. Things used to be fun. It used to excite us. Now… not so much. And we ask ourselves that question… ”What happened?” When we are here

Wed, 02/20/2019

Wed, 02/20/2019

"Double Play" AMRAP 15: 5 Power Snatches (115/80) 10 Overhead Squats (115/80) 15 Hang Power Cleans (115/80) 20/15 Calorie Row 50 Double Unders Notes: ## BARBELL * Let’s use one barbell today unless overhead movements are drastically different from cleans * Power Snatch or Overhead Squats will be the limiting factor * Should be able to complete 20+ overhead squats when fresh * Snatches likely singles within the workout * Overhead squats and cleans ideally completed

Tues, 01/08/2019

Tues, 01/08/2019

"Fuller Circle" For Time: 50/35 Calorie Row 125 Double Unders 2k Row 125 Double Unders 50/35 Calorie Row Notes: “Fuller Circle” is a CompTrain Class repeat workout from February 15, 2017. Men and women will each complete the same amount of meters on the rower in the middle. With quite a few double unders, looking to spend no more than three minutes on each set (6 minutes total) in order to get the right stimulus. If we are short on rower today, we can stagger by 4-5 min

Wed, 01/02/2019

Wed, 01/02/2019

"Air Walker" AMRAP 20: 25/18 Calorie Row 50 Double Unders 3 Rounds of "The Chief" 1 Round of "The Chief": 3 Power Cleans (135/95) 6 Pushups 9 Air Squats Notes: In this longer AMRAP, looking for a weight on the barbell that athletes could cycle at least 15+ repetitions unbroken when fresh and a double under variation or rep count that allows athletes to complete the reps in just around one minute. The push-ups should be completed unbroken on each round of “The Chief”.

Thurs, 12/20/2018

Thurs, 12/20/2018

“Spin Cycle” AMRAP 18: 3 Rope Climbs 20/14 Calorie Row 60 Double Unders Notes: Athletes will work through three movements in this longer AMRAP workout. The big movement that sticks out on paper is the rope climb. Adjustments to this station will be specific to the athlete. We can considering bringing down the reps or changing to variation to something that allows athletes to complete the work in around 1:30 or :30 seconds max per repetition. This will help prevent them on

Thurs, 12/13/2018

Thurs, 12/13/2018

"Round Trip" 6 Rounds, On the 3:00: 20/14 Calorie Row 40 Double Unders 5-5-4-4-3-3 Hang Squat Cleans Climb in weight on the hang squat clean. Score is slowest round. Scale Options: Row - 200M Run DU's - 25 DU or 60 Singles Hang Power Cleans, stay at one weight MetCon: 200M Run 40 Singles 20 MB Cleans Notes: In this interval workout, rounds will begin on the 0:00 - 3:00 - 6:00 - 9:00 - 12:00 - 15:00. Combining conditioning with strength, athletes will look to bui

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

Mon, 11/05/2018

Mon, 11/05/2018

"Triple Double - Part 1" AMRAP 5: Buy-In: 100 Double Unders Immediately Into… 12 Power Snatches (75/55) 4 Burpee Box Jump Overs (24/20) Rest 5 Minutes Scale Options: 50 DU's 200 Singles Hang Power Snatch L1 100 Singles Hang Muscle Snatches Burpees "Triple Double - Part 2" AMRAP 5: Buy-In: 100 Double Unders Immediately Into… 8 Power Snatches (95/65) 4 Burpee Box Jump Overs (24/20) Rest 5 Minutes "Triple Double - Part 3" AMRAP 5: Buy-In: 100 Double Unders Imm

Mon, 10/15/2018

Mon, 10/15/2018

"Squaeaky Wheel" AMRAP 15: 60 Double Unders 20/15 Calorie Row 10 Push Jerks (165/110) L2 30 DU or 120 Singles L1 60 Singles 15/10 Cal Row 10 Push Press or Strict Press Notes: In this triplet workout, looking for athletes to choose a weight on the barbell that they could complete 12+ repetitions unbroken when fresh. Within the workout today, this should something they can complete within 1-2 sets maximum. #WOD #squeakywheel #doubleunders #du #calrow #row #pushjerks

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