WOD BLOG

DAILY WOD

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

Wed, 09/04/2019

Wed, 09/04/2019

"Fish Out of Water" For Time: 2k Row 10 Rounds of "Heavy Chief" (155/105) 1 Round of "Heavy Chief": 3 Power Cleans 6 Push-ups 9 Air Squats # DAILY MINDSET **“Nothing is ever attempted if all possible objections must first be overcome.” – Samuel Johnson** There will be thousands of things that could go wrong. Unknowns, naysayers, and thoughts that everything will come crashing down on the first step. And all of that, is real. Every part. But the difference l

Fri, 08/23/2019

Fri, 08/23/2019

"Crazy Stairs" For Time: 10 Rounds of "Cindy" 50/35 Calorie Row 30 Power Snatches (115/85) 1 Round of "Cindy": 5 Pull-ups 10 Push-ups 15 Air Squats # DAILY MINDSET **“When doing your risk analysis, how to you measure the risk of doing nothing?”** There will always be a reason to wait. Always a reason to push to tomorrow. To await that “right moment”. This is a pitfall we’ve all found ourselves in… we wait for perfect. The greatest risk in life is the one we nev

Tues, 08/13/2019

Tues, 08/13/2019

Bench Press Build to heavy set of 3 "Swole Cycle" Tabata: Strict Pull-ups Assault Bike Calories Push-ups Assault Bike Calories Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off # DAILY MINDSET **“Shallow people believe in luck and circumstance. Strong people believe in cause and effect” – Ralph Waldo Emerson** We can choose to believe that life is happening to us, or that we are fully in control. We could stand by, and wait for life to happen to us. Or, we can c

Fri, 08/09/2019

Fri, 08/09/2019

"Blockbuster" AMRAP 5: Buy-In: 35/25 Calorie Assault Bike Max Rounds of "The Chief" (135/95) Rest 5 Minutes AMRAP 5: Buy-In: 25/18 Calorie Assault Bike Max Rounds of "The Chief" (155/105) Rest 5 Minutes AMRAP 5: Buy-In: 15/10 Calorie Assault Bike Max Rounds of "The Chief" (175/125) 1 Round of "The Chief": 3 Power Cleans 6 Push-ups 9 Air Squats Notes: **“If life changes from the outside in, life ends. If life changes from the inside out, life begins.”** I

Mon, 07/01/2019

Mon, 07/01/2019

"Fish Out of Water" For Time: 2,000 Meter Row Directly Into… 10 Rounds of "Heavy Chief" 1 Round of "Heavy Chief": 3 Power Cleans (155/105) 6 Push-ups 9 Air Squats Notes: “You’ll miss the best things if you keep your eyes shut” - Dr. Suess This quote is worth reading twice. We are creatures of habit. We enjoy our routines. From the morning rituals, to the way we warm up for a workout, to our regimented diets and food plans. Although dialing in the routine is a

Mon, 05/27/2019

Tues, 05/14/2019

Tues, 05/14/2019

“Undercover” 3 Rounds: 15 Power Cleans (115/80) 20 Push-ups 2 Rounds: 27/21 Calorie Row 75 Double Unders 1 Round: 35/25 Calorie Assault Bike Notes: “Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” - Jim Kwik We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find o

Wed, 04/24/2019

Wed, 04/24/2019

“The Chief” 5 Rounds: AMRAP 3: 3 Power Cleans (135/95) 6 Push-ups 9 Air Squats Rest 1 Minute Between Rounds Notes: “Everyone makes mistakes. Not everyone owns them.” It’s a common reaction to blame others when something goes wrong. Yet when we do, even when it may even be the fault of another... we gain nothing. We shirk responsibility, and with that, a learning opportunity. Learning starts with ownership. Recognizing that we can do this better. No one is infall

Sun, 03/31/2019

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

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