WOD BLOG

DAILY WOD

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

Tues, 09/03/2019

Tues, 09/03/2019

"Big Bird" AMRAP 18: 20 Dumbbell Snatches (50/35) 20/15 Calorie Assault Bike 20 Dumbbell Box Step-Ups (24"/20") 20 Pull-ups # DAILY MINDSET **“A hero is one that knows how to hang on for one, minute, longer.” - Norweigan Proverb** Often the difference between those who make it, and those who don’t. If we want to see it through, we have got to be able to hang on. To push further than before. Success is like a wrestling match, with bouts of incredibly high intensity

Fri, 08/02/2019

Fri, 08/02/2019

"Cool Whip" 3 Rounds: 21/15 Calorie Row 75 Double Unders Directly Into… 3 Rounds: 20 Dumbbell Snatches (50/35) 12 Lateral Dumbbell Burpees Notes: **“Challenges are what make life interesting and overcoming them is what makes life meaningful.” -- Joshua J. Marine** Everyone faces adversity. Not everyone responds the same way. In Carol Dweck’s “Mindset”, there are two types: A fixed mindset, and a growth mindset. In a fixed mindset, an individual is trapped wi

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

Fri, 06/21/2019

Fri, 06/21/2019

"El Nino" For Time: 1 Mile Run 50 Dumbbell Snatches (50/35) 400 Meter Wreck Bag Run (50/35) 30 Pull-ups 20 Burpee Box Jumps (24/20) Notes: “Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” - Scott Adams How does an echo start? With a small sound. One that in and of itself, is barely even noticeable. But shortly thereafter that soft sound, comes it’s echo. Still maybe nothing to turn heads. Yet, this echo b

Wed, 05/01/2019

Wed, 05/01/2019

"Waterlogged" 1,000 Meter Row Directly Into… 30 Dumbbell Snatches (50/35) 15 Burpee Box Jumps (24"/20") 20 Dumbbell Snatches (50/35) 10 Burpee Box Jumps (24"/20") 10 Dumbbell Snatches (50/35) 5 Burpee Box Jumps (24/20") Notes: “The purpose of pain is to move us in action, not to make us suffer.” – Tony Robbins Pain gets a bad rap. Not in our world. Pain is a purely a temporary feeling… where suffering is a state of mind. As Tony Robbins puts it, its purpos

Sat, 03/30/2019

Thurs, 01/10/2019

Thurs, 01/10/2019

*OPEN GYM HOURS TODAY: 10:30 - 11:30AM & 5:30 - 7:30PM* "Layaway" AMRAP 15: 30 AbMat Sit-ups 20 x 10 Meter Shuttle Sprints 10 Alternating Dumbbell Snatches (70/50) Notes: In this triplet workout, athletes will choose a dumbbell that is a little heavier than we typically use in workouts. This should be a weight that they are able to complete 12-15 reps unbroken when fresh. Within the workout, this is 10 total or 5 per arm. For the shuttle sprints, we can set cones or tape

Mon, 12/03/2018

Mon, 12/03/2018

"Jump Start" For Time: 60 Double Unders 30 Dumbbell Snatches (50/35) 60 Double Unders 30/21 Calorie Row 60 Double Unders 30 Toes to Bar 60 Double Unders 30/21 Calorie Row 60 Double Unders 30 Dumbbell Snatches (50/35) Notes: In this chipper style workout, athletes will work through four different movements. The weight on the dumbbell snatches should be a load that athletes could cycle for 25-30 unbroken repetitions when fresh. To complete the double under repetition

Thurs, 11/15/2018

Thurs, 11/15/2018

"Pilocarpine" 5 Rounds: 25/18 Calorie Row 12 Dumbbell Snatches (70/50) 3 Rope Climbs L2 Half Rope Climb 6 Burpees Pull-Ups Seated/Laying to standing ropes L1 20/12 Cal Row Hang DB Snatch 9 Ring Rows Notes: In this triplet workout, athletes will choose a weight on the dumbbell that they could complete 12+ alternating repetitions unbroken when fresh. Within the workout, athletes should have the ability to switch hands in the air, but changing on the floor and completing goo

Wed, 10/03/2018

Wed, 10/03/2018

"Long Gone" 5 Rounds: 1 Minute Wallballs (20/14) 1 Minute Dumbbell Snatches (50/35) 1 Minute Calorie Row 1 Minute Rest *Score is lowest rep total across the five rounds. L2 Scale Option: Hang Power Snatch w/ barbell L1 1 min Wall Ball 1 min Hang Muscle Snatch (barbell) 1 min Cal Row 1 min Rest Notes: In this “Fight Gone Bad-ish” style workout, athletes will work for three minutes straight before resting for one. Score today will be the lowest number of reps

Tues, 06/19/2018

Tues, 06/19/2018

“Figawi” AMRAP 18: 200 Meter Run 16/12 Calorie Row 12 Chest to Bar Pull-Ups 8 Alternating Dumbbell Snatches (70/50) L2 Sub 6 C2B or 12 Pull-Ups L1 100 M Run 12/9 Cal Row 12 Ring Rows 8 Hang DB Snatch Notes: The big sticking points in today’s workouts are the chest to bar pull-ups and the heavier dumbbell snatches. Athletes can aim to complete the pull-ups and dumbbell snatches in a maximum of 2 sets. With this break-up strategy in mind, athletes can try and find t

Fri, 05/25/2018

Fri, 05/25/2018

“Slasher” AMRAP 13: 50 Alternating Dumbbell Snatches (50/35) 40 Burpees 30 Toes to Bar 20 Handstand Push-ups L2 Hang DB Snatches Hanging Knee Raise Box HSPU L1 30 MB Push Press 20 Burpees 10 Sit-Ups 5 Push-Ups Notes: Looking at the four movements, we can almost separate them into two categories. The dumbbell snatches and the burpees are lower skill movements when compared to the other two, but have higher rep schemes. There are as many toes to bar and handstand

Thurs, 02/01/2018

Thurs, 02/01/2018

“Chip Shot” AMRAP 13: 70 Alternating Dumbbell Snatches (50/35) 60 Wallballs (20/14) 50/35 Calorie Row 40 Handstand Push-ups L2 Sub Box or Piked HSPU L1 50 Bar Muscle Snatch or MB Push Press 40 Wall Ball 30 Cal Row 20 Seated KB Strict Press FOAM ROLLER CLINIC Notes: Just like when these type of workouts show up in the Open, this workout for most athletes will come down to how many handstand push-ups they can get. Ability level on handstand push-ups will determine

Sat, 01/20/2018

Fri, 01/12/2018

Fri, 01/12/2018

“Take Off” Teams of 3 2 Rounds: 6 x 200m Relay Run 100 Dumbbell Snatches (50/35) 6 x 200m Relay Run 100/70 Calorie Row L2 Sub Power Snatches L1 2 Rounds 6 x 100m Relay Run 70 Hang Power Snatch 6 x 100m Relay Run 70/50 Calorie Row Notes: In partner workouts like this, strategy matters less than effort. In some way, effort is the strategy. If athletes make the most out of each time the are running, rowing, or snatching, they will end up with the best score possibl

Thurs, 11/09/2017

Thurs, 11/09/2017

“Saved by the Bell” 5 Rounds: 21 Air Squats 10/7 Calorie Row 9 Alternating Dumbbell Snatches (50/35) L1 Sub Hang Power or Muscle Snatch ROMWOD Notes: Find a pace that you are confident you can keep for 7-10 minutes. This will ensure that you do not come out too hot and slow down in the later rounds of the workout. In this triplet, transitions definitely matter. With 15 transitions, having a sense of urgency when moving from station to station could shave over a minute

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