DAILY WOD

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

"Workaholic"
3 Rounds:
21/15 Calorie Row
15 Chest to Bar Pull-ups

Directly Into...

3 Rounds:
21 Kettlebell Swings (53/35)
15 Thrusters (95/65)

"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...

"Ninja Turtle"
Every 4 Minutes x 5 Rounds:
3 Chest to Bar Pull-ups
6 Toes to Bar
9 Deadlifts (225/155)
12/9 Calorie Assault Bike

Notes:

**“Asking “Is this possible?” is rarely relevant. The real question is, “Is this worth doing?” - Andrew Swilinski**
 
The logical side...

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...

"Run DMC"
4 Rounds:
200 Meter Run
10 Chest to Bar Pull-ups
200 Meter Run
10 Dumbbell Snatches (70/50)

Notes:

“Every strike brings you closer to your next home run.” - Babe Ruth
 
When you hear the name “Babe Ruth”, what’s the first thing that comes to mind?
Hall of Fame...

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, choos...

"Lead Foot"
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups

Rest 4 minutes

AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
 
Rest 4 minutes
 
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups

Notes:

“To succeed in life, you need three things: a wishb...

Front Squat
Build to heavy set of 3

“Heartbreak Kid”
3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-ups
50 Double Unders

Notes:

Pablo Picasso, the famous Spanish artist, was walking through the market one day when a young woman spotted him and ran over. She as...

3-Position Squat Snatch
Build to moderate Complex

“Snake Bite”
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups

Notes:
“Death is one prophecy that hasn’t failed.” – Edmund Wilson
 
Have you ever been asked, “What would you do if you only had a week to live?”
 
Few t...

“19.5”

For Time:

33-27-21-15-9

Thrusters (95)

Chest to Bar Pull-ups

20 Minute Time Cap

OR

“Wall-E”

AMRAP 20:

30 Single Arm Dumbbell Push Press (50/35)

30 Double Unders

30 Wallballs (20/14)

30 Double Unders

# DAILY MINDSET

“If you can’t fly, then run. If you can run, then walk. If yo...

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