WOD BLOG

DAILY WOD

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

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

Thurs, 08/01/2019

Thurs, 08/01/2019

"Runny Nose" Teams of 3 2 Rounds (30 Minute Cap): 75 Back Squats (155/105) 400 Meter Team Wreck Bag Run (70/50) 75 Bench Press (135/95) 400 Meter Team Wreck Bag Run (70/50) 75 Hang Power Cleans (115/85) 400 Meter Team Wreck Bag Run (70/50) Notes: **“I can accept failure. Everyone fails at one time. But I can’t accept not trying.” – Michael Jordan** Michael Jordan is re-known for his incredible work effort. In this quote he speaks to the dedication to the process.

Thurs, 07/18/2019

Thurs, 07/18/2019

"Skyscraper" AMRAP 6: 2 Rope Climbs 6 Hang Power Cleans (165/115) 12/9 Calorie Assault Bike Rest 6 Minutes AMRAP 6: 2 Rope Climbs 6 Hang Power Cleans (135/95) 12/9 Calorie Assault Bike Notes: “You must expect great things of yourself before you can do them.” – Michael Jordan There is an invisible, impenetrable ceiling that we can place on ourselves. It’s our own expectations. The level of effort we will put in today will be relative to what we believe we can

Tues, 06/25/2019

Tues, 06/25/2019

"Water Break" AMRAP 4: 27 Hang Power Cleans (95/65) 27 Burpees Over Rower 27/21 Calorie Row Rest 4 Minutes 21 Hang Power Cleans (115/85) 21 Burpees Over Rower 21/15 Calorie Row Rest 4 Minutes 15 Hang Power Cleans (135/95) 15 Burpees Over Rower 15/12 Calorie Row Notes: “Seek not good from without; seek it within yourselves, or you will never find it.” - Epictetus When something goes right, we’re relatively quick to point actions we took to get there. But whe

Tues, 03/12/2019

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, 12/04/2018

Tues, 12/04/2018

Push Jerk Build to Heavy 5-4-3-2-1 "Down Time" AMRAP 7: 3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks (115/80) 6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks (115/80) 9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks (115/80) … Climb by 3 Reps Until the Finish Notes: Two part, all barbell workout today. To start things out, athletes will have a changes to build to heavy sets of 5, 4, 3, 2, and 1 from the rack. Within the workout, we’ll be looking to climb as high as po

Sat, 11/10/2018

Sat, 11/10/2018

"Iron Fist" Teams of 3 5 Rounds (30 Minute Cap): 60/50 Calorie Row 50 Deadlifts 40 Hang Power Cleans 30 Push Jerks Round 1: 95/65 Round 2: 115/80 Round 3: 135/95 Round 4: 155/105 Round 5: 175/115 L2 50/40 Cal Row 30 Deadlifts 20 Hang Power Cleans 10 Push Jerks L1 40/30 Cal Row 30 Deadlifts 20 MB Hang Power Cleans 10 MB Push Press Notes: In this team of three workout, athletes will tackle the rower and three barbell movements. One athlete works at a time, swi

Sat, 10/06/2018

Sat, 10/06/2018

"Stop, Drop & Roll" Teams of 3 For Time (30 Minute Cap): 1200 Meter MedBall Run 140/100 Calorie Row 100 Hang Power Cleans (115/80) 80 Thrusters (115/80) 60 Squat Cleans (115/80) L2 Scale Options: No MB on run Power Cleans for Squat Cleans Use Rep Scheme 100/80 Cals, 80,60,40 Notes: Teammates will complete this workout for time, or complete as many reps as possible within the 30 minute cap. One athlete works at a time, with teams completing one full station befor

Sat, 09/08/2018

Sat, 09/08/2018

“Fender Bender” Teams of 3 For Time (30 Minute Cap): 400 Meter Sandbag Run (50/35) 3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95) 400 Meter Sandbag Run (50/35) 2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95) 400 Meter Sandbag Run (50/35) 1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95) Sandbag Options: 35lb KB 18lb KB Farmer walk (200M instead of 400) Notes: Starting with the sandbag run, it may be benefi

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