WOD BLOG

DAILY WOD

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

Mon, 08/26/2019

Mon, 08/26/2019

Thruster Build to heavy 10 rep "Sucker Punch" 21-18-15-12-9: Kettlebell Swing (53/35) Thrusters (75/55) # DAILY MINDSET **“If you put limits on everything you do – physical or anything else – it will spread into your work and your life. There are no limits, only plateaus, and we must go beyond them.” – Bruce Lee** Bruce Lee was involved in a horrific motorcycle accident when he was younger. He was told, he would never be able to walk again. In that moment, he had

Sat, 07/27/2019

Sat, 07/27/2019

"Heartburn" For Time: 1 Mile Run 10 Rounds of "Bergeron Beep Test" (75/55) 1 Round of "Bergeron Beep Test”: 7 Thrusters 7 Pull-ups 7 Burpees Notes: “As for me, all I know is that I know nothing.” - Socrates A core belief of ours is to “always be a student”. Regardless of age, experience, accomplishments… there is always so much to learn. And if we retain this mindset, it allows us to keep our eyes open for the next improvement. Let’s draw two themes from this:

Mon, 07/15/2019

Mon, 07/15/2019

Thruster Build to heavy set of 3 "Tailspin" AMRAP 14: 15 Thrusters (95/65) 30 Double Unders 15 Chest to Bar Pull-ups 30 Double Unders Notes: “Leadership is not about being in charge. Leadership is about taking care of those in your charge.” - Simon Sinek What defines a leader? Is it promotion, titles, or status? We realize that is not the case. We’ve all met others at some point in our lives that were, title wise, on an identical level. Both been students in schoo

Wed, 06/12/2019

Wed, 06/12/2019

Thruster Build to a Heavy Set of 3 “Chest Hair” For Time: 25 Thrusters (95/65) 400 Meter Run 25 Chest to Bar Pull-ups 400 Meter Run 25 Thrusters (95/65) Notes: “Well done is better than well said.” - Benjamin Franklin Talk is cheap. Anyone can talk. Only the few, choose to do. There will be a point today where we will feel compelled to express our thoughts to someone. Maybe it’s how something could be done better. Let’s press pause there in that moment. “Ductu

Mon, 12/24/2018

Mon, 12/24/2018

"12 Days of CrossFit" For Time: 1 Thruster (135/95) 2 Hang Power Cleans (135/95) 3 Deadlifts (135/95) 4 Burpees 5 Toes to Bar 6 Box Jumps (24/20) 7 Hand Release Push-ups 8 Reverse Lunges 9 Kettlebell Swings (53/35) 10 AbMat Sit-ups 11 Wallballs (20/14) 12 Calorie Row Notes: The workout flows as follows: 1 Thruster 2 Hang Power Cleans, 1 Thruster 3 Deadlifts, 2 Hang Power Cleans, 1 Thruster 4 Burpees 3 Deadlifts, 2 Hang Power Cleans, 1 Thruster … We’ll cont

Wed, 08/08/2018

Wed, 08/08/2018

“Fire Alarm” For Time: 3 Rounds Bergeron Beep Test 50/35 Calorie Row 3 Rounds Bergeron Beep Test 50/35 Calorie Row 3 Rounds Bergeron Beep Test 1 Round of Bergeron Beep Test: 7 Thrusters (75/55) 7 Pull-ups 7 Burpees L2 Sub 35/25 Cal Row L1 2 Rounds Beep Test 25/18 Cal Row 2 Rounds Beep Test 25/18 Cal Row 2 Rounds Beep Test Notes: The focus today will first be on the thrusters and the pull-ups. The goal here is to be able to complete the thrusters unbroken ev

Mon, 06/18/2018

Mon, 06/18/2018

Squat Clean Thruster Build to a Heavy Single “Chalant” For Time: 21 Lateral Barbell Burpees 21 Power Cleans (135/95) 15 Lateral Barbell Burpees 15 Hang Squat Cleans (135/95) 9 Lateral Barbell Burpees 9 Thrusters (135/95) L1 15-9-6 Burpees Hang Power Cleans or MB Cleans Burpees Hang Power Cleans or MB Cleans Burpees Push Press Notes: The burpees in today’s workout can be considered the station where athletes can just keep moving. Speed here is less important th

Fri, 12/29/2017

Fri, 12/29/2017

Thruster Heavy Single followed by… “Raise the Bar” AMRAP 8: 3 Thrusters (95/65) 3 Toes to Bar 6 Thrusters (95/65) 6 Toes to Bar 9 Thrusters (95/65) 9 Toes to Bar L2 Sub Hanging Knee Raise L1 Sub Sit-ups Notes: In most of these workouts that are ascending ladders, the first few sets are a trap. The workout doesn’t truly begin until the round of 12. While going unbroken in the first few rounds is doable, the priority is consistent movement once we reaching the se

Thurs, 08/03/2017

Wed, 07/05/2017

Wed, 07/05/2017

A) Snatch Complex Every 90 Seconds for 7 Rounds Rx Snatch Pull + Snatch 70%-75%-80%-85%-90%-80%-70% L2 Snatch pull + power snatch add weight as needed B) For Time RX 10 Power Snatch (135/95) 15 Thrusters 30 Deadlift 15 Thruster 10 Power Snatch L1 10 Hang Power Snatch 15 Thruster 30 Deadlift 15 Thruster 10 Power Snatch Notes: Use the same bar for all three movements. Let the power snatch dictate the weight… not the deadlift. Focus on accuracy; your fir

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