DAILY WOD

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

Back Squat
3 sets of 6

"Underbelly"
50-35-20:
Double Unders
AbMat Sit-Ups

Directly Into...

50-35-20:
Double Unders
Air Squats

"Double Dare"
On the 4:00 x 5 Rounds:
25/20  Calorie Assault Bike
50 Double Unders
5 Deadlifts

*Build in Deadlift Weight*

Strict Press
Build to heavy set of 5

"Heavy Metal"
AMRAP 12:
10 Strict Presses (95/65)
25 Double Unders
10 Strict Pull-ups
25 Double Unders

# DAILY MINDSET
**“Our greatest weakness lies in giving up. The most certain way to succeed, is to always try, one more time.” -...

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...

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...

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...

"Cool Whip"
3 Rounds:
21/15 Calorie Row
75 Double Unders

Directly Into…

3 Rounds:
20 Dumbbell Snatches (50/35)
12 Lateral Dumbbell Burpees

Notes:

**“Challenges are what make life interesting and overcoming them is what makes life meaningful.” -- Joshua J. Marine**
 
Ev...

Push Press
Build to heavy set of 3

"Trail Blazer"
3 Rounds:
800 Meter Run
80 Double Unders
21 Push Presses (115/85)

Notes:

“Never confuse movement, with action.” - Ernest Hemingway
 
We’ve all had that friend who is constantly busy. Always flying a million miles an hour...

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...

Back Squat
3 Sets of 6

"Escape from Wonderland"
3 Rounds:
75 Double Unders
50 Air Squats
25/18 Calorie Row

Notes:

“The purpose of a goal is not to achieve the goal. The purpose of a goal It is to become more.” - Tony Robbins

There’s irony when we think about defining m...

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