DAILY WOD

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

"Big Bird"
AMRAP 18:
20 Dumbbell Snatches (50/35)
20/15 Calorie Assault Bike
20 Dumbbell Box Step-Ups (24"/20")
20 Pull-ups

# DAILY MINDSET
**“A hero is one that knows how to hang on for one, minute, longer.” - Norweigan Proverb**
 
Often the difference between those wh...

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.” -...

"Crazy Stairs"
For Time:
10 Rounds of "Cindy"
50/35 Calorie Row
30 Power Snatches (115/85)

1 Round of "Cindy":
5 Pull-ups
10 Push-ups
15 Air Squats

# DAILY MINDSET
**“When doing your risk analysis, how to you measure the risk of doing nothing?”**
 
There will always be...

Bench Press
Build to heavy set of 3

"Swole Cycle"
Tabata:
Strict Pull-ups
Assault Bike Calories
Push-ups
Assault Bike Calories

Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off

# DAILY MINDSET
**“Shallow people believe in luck and circumstance. Strong people believe i...

"Monkey Business"
4 Rounds:
400 Meter Run
20 Dumbbell Hang Clean and Jerks (50/35)
15 Pull-ups

Notes:

**“If we did all the things we are capable of, we would literally, astound ourselves.” –Thomas Edison**
 
Sometimes we simply need to get out of our way. We are capable...

"Heartburn"
For Time:
1 Mile Run
10 Rounds of "Bergeron Beep Test" (75/55)

1 Round of "Bergeron Beep Test”:
7 Thrusters
7 Pull-ups
7 Burpees

Notes:

“As for me, all I know is that I know nothing.” - Socrates
 
A core belief of ours is to “always be a student”. Regardless...

Front Squat Complex
Build to a heavy:
1 Pausing Front Squat + 1 Front Squat

"Jack Daniels"
For time:
1,000M Run
50 Thrusters (45/35)
30 Pull-Ups

Notes:

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

Listening is a skill.
To not...

"El Nino"
For Time:
1 Mile Run
50 Dumbbell Snatches (50/35)
400 Meter Wreck Bag Run (50/35)
30 Pull-ups
20 Burpee Box Jumps (24/20)

Notes:

“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” - Scott Adams
 
How doe...

"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...

“Strict Nicole”
AMRAP 20:
400 Meter Run
Max Strict Pull-ups

Notes:

“You can easily judge the character of a person by how they treat those who can do nothing for them.” - Johann Wolfgang von Goethe
 
Cue, craving, response, reward.
In “Atomic Habits”, by James Clear, thi...

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