DAILY WOD

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

Skill Practice
Rope Climb Technique

"Hip Hop"
For Time:
1 Mile Run

Directly Into...

"Annie"
50-40-30-20-10:
Double Unders
AbMat Sit-ups

Notes:

**“Attempt the impossible, in order to improve your work.” – Brian Tracey**
 
When we really think about it, that’s quite the s...

"Air BnB"
5 Rounds:
1 Minute AbMat Sit-ups
1 Minute Bike
1 Minute Air Squats
1 Minute Rest

Notes:

“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence o...

"Double Header"
Buy-In:
35/25 Calorie Assault Bike

50-40-30-20-10:
Double Unders
AbMat Sit-ups

Cash-Out:
35/25 Calorie Assault Bike

Notes:

“Nothing great was ever achieved without enthusiasm.” - Ralph Waldo Emerson

There is a difference between one who is “there”, and...

Deadlift
Build to heavy sets of
3-2-1

"Shrute Farms"
AMRAP 14:
100 Meter Farmers Carry (50's/35's)
30 AbMat Sit-ups
100 Meter Farmers Carry (50's/35's)
15 Deadlifts (205/145)

Notes:

“Every action you take is a vote for the type of person you wish to become. No single in...

“Pharmacy”
5 Rounds:
100' Walking Lunge (No Weight)
30 AbMat Sit-ups
12 Dumbbell Power Cleans (50's/35's)

Notes:

“The best way to predict the future is to create it.” - Peter Drucker

We talk often of disregarding the leaderboards.
To disregard what the competitor to the...

"Deck of Cards"

For Time: 
52 Cards 

♥️Hearts: Kettlebell Swings (53/35)
♠️Spades: Burpees
♣️Clubs: AbMat Sit-Ups
♦️Diamonds: Goblet Squats (53/35)
🂡🂱🃁🃑 Aces: 200 Meter Run

Notes:

“What you resist, persists”. 
 
What would you think about if I told you to *not* think o...

"Jelly Belly"
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Calorie Assault Bike
10-8-6-4-2: Deadlifts (275/185)

Notes:

“If failure is not an option, neither is success.”
 
We fear the man who is willing to lose it all. Who is willing to play full out. No reserves. The on...

"Skippy"
On the 3:00 x 5 Rounds:
15 AbMat Sit-Ups
30 Double Unders
15 AbMat Sit-Ups
5 Deadlifts

Build in loading on the deadlift. Score is weights used. Put round times in notes.

Notes:

“If you put limits on everything you do – physical or anything else – it will spread...

“Marathon Monday”
2 Rounds:
400 Meter Run, 26 Hand Release Push-ups
400 Meter Run, 26 Kettlebell Swings (53/35)
400 Meter Run, 26 AbMat Sit-ups
400 Meter Run, 26 Deadlifts (75/55)
400 Meter Run, 26 Air Squats
400 Meter Run, 26 Box Jumps (24/20)

Notes:

“If you have everyt...

“Rope Swing”
AMRAP 15:
3 Rope Climbs (15')
15 Kettlebell Swings (53/35)
30 AbMat Sit-ups

Notes:


“If you set your bar at “amazing,” it’s awfully difficult to start.” - Seth Godin

Comparing ourselves to others is a double-edged sword.

We always want to learn from others...

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