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...