DAILY WOD

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

"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...

"Skyscraper"
AMRAP 6:
2 Rope Climbs
6 Hang Power Cleans (165/115)
12/9 Calorie Assault Bike

Rest 6 Minutes

AMRAP 6:
2 Rope Climbs
6 Hang Power Cleans (135/95)
12/9 Calorie Assault Bike

Notes:

“You must expect great things of yourself before you can do them.” – Michael...

“Doorbell”
AMRAP 18:
21/15 Calorie Assault Bike
15 Strict Pull-ups
15 Dumbbell Deadlifts (50's/35's)
15 Dumbbell Front Squats (50's/35's)

Notes:

“There is a difference between listening, and waiting for your turn to speak.” - Simon Sinek

It is a skill to be able to list...

“Rear End”
AMRAP 18:
60 Double Unders
45 Air Squats
21/15 Calorie Assault Bike
15 Push Jerks (135/95)

Notes:


“It was character that got us out of bed, commitment that moved us into action, and discipline that enabled us to follow through.” – Zig Zaglar
 
It’s not uncomm...

“Rope-a-dope”

Teams of 3:

AMRAP 25:

90/60 Calorie Assault Bike

60 Alternating Dumbbell Snatches (70/50)

300 Double Unders

15 Rope Climbs

"4-Wheel Drive"
5 Rounds:
AMRAP 4:
21/15 Calorie Assault Bike
15 Burpee Box Jumps (24/20)
Max 10 Meter Shuttle Runs In Time Remaining

Rest 4 Minutes Between

Notes:

# DAILY MINDSET
“I’ve always wondered why birds stay in the same place, when they could fly anywhere in th...

"19.2"

OR

"Mercury"
Teams of 3
AMRAP 25:
12/9 Calorie Assault Bike
12 Kettlebell Swings (53/35)
9 Burpees

Complete full rounds before switching

"Face Off"

5 Rounds, On the 4:00:
9 Deadlifts (225/155)
12 Barbell-Facing Burpees
15/12 Calorie Assault Bike

“Barista”

Teams of 3

For Time: (30 Minute Time Cap)

100/70 Calorie Assault Bike

70 Clean and Jerks (135/95), 70 Toes to Bar

50 Clean and Jerks (155/105), 50 Chest to Bar Pull-ups

30 Clean and Jerks (185/135), 30 Bar Muscle-ups

100/70 Calorie Assault Bike

Push Jerk

Build to heavy set of 3

 And here's our first Assault Bike WOD! Communicate with the Coach and be careful when pushing yourself.... THESE ARE... Fun! (LOL)

"Squeaky Wheel"

AMRAP 15:
60 Double Unders 
20/15 Calorie Assault Bike
10 Push Jerks (165/110)

Notes:

### GEN...

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