DAILY WOD

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

"BFF"
Teams of 2
AMRAP 20:
50 Wallballs (20/14)
40 Kettlebell Swings (53/35)
30/24 Calorie Row
20 Wreck Bag Over Shoulder (70/50)

"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)

"Road Trip"
5 Rounds:
15 Kettlebell Swing (70/53)
400 Meter Run
40 Double Unders

Thruster
Build to heavy 10 rep

"Sucker Punch"
21-18-15-12-9:
Kettlebell Swing (53/35)
Thrusters (75/55)

# DAILY MINDSET
**“If you put limits on everything you do – physical or anything else – it will spread into your work and your life. There are no limits, only platea...

"30 Rock"
AMRAP 20:
30 Kettlebell Swings (53/35)
30 Push Presses (95/65)
21/15 Calorie Assault Bike
30 Toes to Bar

# DAILY MINDSET
**“One of the most difficult things to give away is kindness. It usually comes back to you.” - Anonymous**
 
Science has shown us that givi...

"BFF"
Teams of 2, AMRAP 25:
3-6-9-12-15....
Calorie Row
Kettlebell Swings (53/35)
Wallballs (20/14)

Partners Switch After Full Rounds

Notes:

“Let character be your loudest statement.”

The football player wears shoulder pads and a helmet.
The chef puts on an apron.
The...

"Helen"
3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups

Notes:

"Discipline is choosing between what you want now, and what you want most." -- Abraham Lincoln
 
The desire to seek immediate gratification can be our mortal enemy. It drives us towards the c...

"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...

“Wall Street”
3 Rounds:
800 Meter Run
40 Kettlebell Swings (53/35)
40 Wallballs (20/14)

Notes:

“The caliber of your life, is the caliber of your emotions.” - Ed Mylett

Head, Heart, Hands. This concept is from Jim Kwik.

Every action originates as a thought in our head....

"Jack Squat"
21-15-9:
Front Squats (135/95)
Kettlebell Swings (70/53)
400 Meter Run

Notes:

“Trade your expectation for appreciation, and the world changes around you” - Tony Robbins
 
Routines and habits become part of the norm. Morning coffee, listening to the radio, th...

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