WOD BLOG

DAILY WOD

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

Sat, 10/05/2019

Wed, 09/25/2019

Mon, 09/02/2019

Mon, 09/02/2019

HAPPY LABOR DAY! *We have 1 class today at 9am* "Dive Bar" For Time: 800 Meter Run 50 Barbell Thrusters (45/35) 800 Meter Run 50 Burpees 800 Meter Run 50 Barbell Thrusters (45/35) # DAILY MINDSET **“How wonderful it is that nobody needs to wait a single minute before starting to improve the world.” - Anne Frank** Written by one of the most courageous of girls, who experienced first hand what monstrocity is. A victim to the Holocaust, she had every reason in the wor

Sat, 08/10/2019

Sat, 07/06/2019

Sat, 07/06/2019

"Nail Biter" 4 Rounds: 1 Minute Toes to Bar 1 Minute Power Snatches (75/55) 1 Minute Thrusters (75/55) 1 Minute Calorie Bike Rest 2 Minutes Between Rounds Notes: "Pain versus Discomfort" There is a common misconception about pain. Pain is not what we feel inside of a conditioning workout, or the tail end of a heavy squat set. Real pain is different. Pain is when we are walking through the garage and step on a nail. Pain is when we loose a limb. Real pain, is

Mon, 06/24/2019

Mon, 06/24/2019

Front Squat Complex Build to a heavy: 1 Pausing Front Squat + 1 Front Squat "Jack Daniels" For time: 1,000M Run 50 Thrusters (45/35) 30 Pull-Ups Notes: “There is a reason between listening, and waiting for your turn to speak.” - Simon Sinek Listening is a skill. To not “hear” the words of another, but to truly be in the moment. To listen sincerely. Most listen with the intent to reply. That is, as the other is speaking, they’re already formulating what to say nex

Sat, 06/08/2019

Sat, 06/08/2019

"Gut Check" For Time (Teams of 3 | 25 Minute Cap): 200/140 Calorie Assault Bike Directly Into… 50 Toes to Bar 50 Box Jump Overs (24”/20”) 50 Thrusters (95/65) 50 Toes to Bar 50 Box Jump Overs (24”/20”) 50 Thrusters (115/80) 50 Toes to Bar 50 Box Jump Overs (24”/20”) 50 Thrusters (135/95) Notes: "You've got to get up every morning with determination if you're going to go to bed with satisfaction." -- George Lorimer “Win the morning, win the day” is something we’

Sat, 06/01/2019

Sat, 06/01/2019

"Adderall" 0:00 - 10:00 - 1 Mile Run, Max Clean and Jerks (135/95) 10:00 - 13:00 - Rest 13:00 - 20:00 - 800 Meter Run, Max Power Snatch (115/80) 20:00 - 23:00 - Rest 23:00 - 27:00 - 400 Meter Run, Max Thrusters (95/65) Score is total barbell reps completed. Notes: “Iron Sharpens Iron” Jealousy is a challenging topic to talk about. There’s two mindsets that we can speak to here - “Zero Sum”, and “Non Zero Sum”. The “Zero-Sum” mindset is when one looks at others

Sat, 05/04/2019

Sat, 05/04/2019

"Sleep Walk" Teams of 3: 7 Minute AMRAP: 100/70 Calorie Assault Bike Max Overhead Squats (95/65) Rest 3 Minutes 6 Mininute AMRAP: 80/60 Calorie Assault Bike Max Hang Squat Cleans (115/80) Rest 3 Minutes 5 Minute AMRAP: 60/40 Calorie Assault Bike Max Thrusters (135/95) Notes: “Hope and despair are both self-fulfilling prophecies.” – Ernest Hemingway If you are in the market for a blue Honda, all you see on the road are blue Honda’s. It’s as if they are seemi

Fri, 04/12/2019

Fri, 04/12/2019

“TNT” For Time: 30 Power Snatches 30 Power Clean and Jerks 30 Thrusters Barbell: 95/65 Notes: “Roses that are left unpruned can become a tangled mess of old and new canes all competing for air and light.” - Elizabeth Roth As the rose bush grows, it creates more buds that it can hold. It doesn’t grow like a tree – it's physical size is limited. But the buds keep on coming. If we don’t trim the buds down… the whole bush can exhaust itself and die. Ideas are like rose

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