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)

"Thumb War"
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Hang Power Snatch (75/55)
1 Minute Bike Calories
1 Minute Rest 


            
            
...

"Toon Squad"
Teams of 3
3 Rounds:
4 Minute Bike Calories
3 Minute Wallballs (20/14)
2 Minute Burpees

# DAILY MINDSET
**“It’s not the stress that kills us. It’s the reaction to it” - Hans Selye**
 
Frame of reference is everything.
 
The most successful in life are able...

"Halftime"
30-20-10:
Dumbell Power Snatch (50/35)
Wallballs (20/14)

Directly Into...

10-20-30:
Burpees
Calorie Row

# DAILY MINDSET
**“I can accept failure. Everyone fails at one time. But I can’t accept not trying.” – Michael Jordan
**
Michael Jordan is re-known for h...

"Frank the Tank"
AMRAP 5:
Buy-In: 50 Wallballs
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts (275/185)
6 Latera...

"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**
...

Deadlift
Heavy Set of 6
Heavy Set of 4
Heavy Set of 2

"Optimus Prime"
AMRAP 7:
Wallballs (20/14)

On the Minute: 5 Deadlifts (225/155)

Notes:

**“The most important decision we make is whether we believe we live in a friendly or hostile universe.” - Albert Einstein**
 
W...

"Kelly Rowland"
For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row

1 Round of Kelly:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)

Notes:

**“Work your land” - Tim Storey**
 
If the farmer focuses on the fruit, and ignores the root, the tree will...

"Meter Maid"
For Time:
200 Meter Run
27 Wallballs (20/14), 27 Box Jumps (24/20)
200 Meter Run
21 Wallballs (20/14), 21 Box Jumps (24/20)
200 Meter Run
15 Wallballs (20/14), 15 Box Jumps (24/20)
200 Meter Run
9 Wallballs (20/14), 9 Box Jumps (24/20)
200 Meter Run

Notes:

“...

"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...

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