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

"Tummy Time"
15-12-9-12-15:
Toes to Bar
Deadlifts (205)
Lateral Barbell Burpees

"Dead & Company"
For Time:
Buy-In: 1 Mile Run

21-15-9:
Deadlifts (225/155)
Box Jump Overs (24/20)
Toes to Bar

Cash-Out: 1 Mile Run

# DAILY MINDSET
**“I would rather die on my feet, than live on my knees.” – Emiliana Zipada**
 
What if we never reach the finish line?
W...

"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...

“Shake Weight”
3 Rounds:
800 Meter Run
21 Toes to Bar
30 Dumbbell Snatches (50/35)

Notes:

There are two definitions in the English language for the word “Overcome”.
 
The first is that we are helpless. Overwhelmed, overrun, and beaten down, one who is “overcome” has lost...

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