WOD BLOG

DAILY WOD

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

Wed, 07/03/2018

Wed, 07/03/2018

"Leg Work" On the 4:00 x 5 Rounds: 9 Box Jump Overs (30"/24") 15 Dumbbell Front Squats (50's/35's) 15/12 Calorie Assault Bike Notes: “Kind words can be short and easy to speak, but their echoes are truly endless.” - Mother Teresa The simple “thank you” could very well be the most underrated words in vocabulary. We may be great at “feeling” gratitude, which is ever important. But we often need to remind ourselves of the impact it has, when we express it to another. I

Wed, 04/17/2019

Wed, 04/17/2019

“Doorbell” AMRAP 18: 21/15 Calorie Assault Bike 15 Strict Pull-ups 15 Dumbbell Deadlifts (50's/35's) 15 Dumbbell Front Squats (50's/35's) Notes: “There is a difference between listening, and waiting for your turn to speak.” - Simon Sinek It is a skill to be able to listen. Not to “hear”, but to listen. Sincere listening. Most, as they hear words from another, are already formulating what they are going to say in response. It’s very obvious in an argument. While in a

Tues, 03/19/2019

Tues, 03/19/2019

"Megalodon" Teams of 2: 6 Rounds: 12 Box Jumps (30/24) 21 Dumbbell Front Squats (50’s/35’s) 500 Meter Row *3 Rounds Each, Switching After Complete Rounds* # DAILY MINDSET “Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad.” Although these two are often lumped into the same category, they are actually miles apart. The difference between knowledge and wisdom: application. Gaining knowledge, in and of itself, is relat

Wed, 12/05/2018

Wed, 12/05/2018

"Rugrats" On the 4:00 x 5 Rounds: 9 Burpee Box Jump Overs (24/20) 15 Dumbbell Front Squats (50's/35's) 15/12 Calorie Row Score is Slowest Round Notes: In this triplet workout, athletes will work to get through the three movements listed quickly, resting until the next 5 minute interval. Rounds will begin on the 0:00, 5:00, 10:00, 15:00, and 20:00 on the clock. If short on rows, stagger the next heat by 2 minutes. They would go on the 2:00, 7:00, 12:00, 17:00, and 22:00.