DAILY WOD

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

"Runaway Train"
Teams of 3
3 Rounds (30 Minute Cap):
400 Meter Team Run
70/50 Calorie Assault Bike

Directly Into...

21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)

# DAILY M...

"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...

"Team Tosh Sprints"
Teams of 2
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run

# DAILY MINDSET
**“The greatest enemy of knowledge is not ignorance. It is the illusion of knowledge.” - Steven Hawking**
 
One of the largest dangers in life is a closed mind.
Yet, very,...

"Frank the Tank"
AMRAP 5:
Buy-In: 50 Wallballs
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts (275/185)
6 Latera...

"30 Rock"
AMRAP 20:
30 Kettlebell Swings (53/35)
30 Push Presses (95/65)
21/15 Calorie Assault Bike
30 Toes to Bar

# DAILY MINDSET
**“One of the most difficult things to give away is kindness. It usually comes back to you.” - Anonymous**
 
Science has shown us that givi...

Back Squat
3 Sets of 5

"Dirty Water"
For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row

# DAILY MINDSET
**“The fact of the matter, is that it’s just my opinion.” Benjamin Franklin**
 
Have you ever caught yourself saying, “Well the fact of the matter is…”?
 
S...

"Chips Ahoy"
For Time:
30 Chest to Bar Pull-ups
400 Meter Run
15 Overhead Squats (135/95)
800 Meter Run
15 Overhead Squats (135/95)
400 Meter Run
30 Chest to Bar Pull-Ups

# DAILY MINDSET
**“No mud, no lotus”**

The mud produces a beautiful blossom, known as the lotus.
S...

"Hangnail"
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Assault Bike
20 Lateral Barbell Burpees
15 Deadlifts (245/165)

# DAILY MINDSET
**“One can have no smaller or greater mastery, than mastery of oneself.” – Leonardo DiVinci**

Leonardi DiVinci was...

"Wreck Trek
On the 10:00 x 3 Rounds:
200 Meter Run
15 Toes to Bar
200 Meter Wreck Bag Run (50/35)
15 Wallballs (30/20)
200 Meter Run

# DAILY MINDSET
**“I do not want to waste any time. And if you are not working on important things, you are wasting time.” – Dean Kamen**
...

Power Clean
Build to Heavy 3-Position Power Clean

"IHOP"
AMRAP 15:
60 Double Unders
30/24 Calorie Row
15 Power Cleans (115/85)

# DAILY MINDSET
**“Don’t bunt. Aim out of the ballpark.” – David Oglivy**

One of the most dangerous things we can do in life: to dream too sm...

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