DAILY WOD

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

"Gut Feeling"
AMRAP 16:
12 Hang Power Cleans (155/105)
21 Lateral Barbell Burpees
12 Push Jerks (155/105)
21 Toes to Bar

"Cement Truck"
Every 5 Minutes x 5 Rounds:
400 Meter Run
12/9 Calorie Assault Bike
15 Toes to Bar

# DAILY MINDSET
**“Patience is not the virtue. Discipline is.”**

Discipline is not reserved for the military for martial artists. Whereas patience is our anchor for holdin...

"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...

"Wreck Trek
On the 10:00 x 3 Rounds:
200 Meter Run
15 Toes to Bar
200 Meter Wreck Bag Run (50/35)
15 Wallballs (30/20)
200 Meter Run

# DAILY MINDSET
**“I do not want to waste any time. And if you are not working on important things, you are wasting time.” – Dean Kamen**
...

"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...

Power Clean Complex
Build to a Heavy Complex:
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean

"Nowhere Fast"
For Time:
50 Power Cleans (155/105)

On the Minute: 5 Toes to Bar

Notes:

“When are closed to ideas, what we hear is criticism. When we are open t...

"Nail Biter"
4 Rounds:
1 Minute Toes to Bar
1 Minute Power Snatches (75/55)
1 Minute Thrusters (75/55)
1 Minute Calorie Bike

Rest 2 Minutes Between Rounds

Notes:

"Pain versus Discomfort"
 
There is a common misconception about pain.
Pain is not what we feel inside of a...

"Gut Check"

For Time (Teams of 3 | 25 Minute Cap): 
200/140 Calorie Assault Bike

Directly Into…

50 Toes to Bar 
50 Box Jump Overs (24”/20”)
50 Thrusters (95/65)
50 Toes to Bar
50 Box Jump Overs (24”/20”)
50 Thrusters (115/80)
50 Toes to Bar
50 Box Jump Overs (24”/20”) 
50...

"Eighteen Wheeler"

AMRAP 18:
12/9 Calorie Assault Bike
15 Wallballs (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar

Notes:

"Discipline is choosing between what you want now, and what you want most." - Abraham Lincoln
 
Immediate gratification can be a decep...

"Cement Mixer"
On the 3:00 x 7 Rounds:
400 Meter Run
12 Toes to Bar

Score is slowest round

Notes:

“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson
 
There’s a common misunderstanding that if we allo...

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