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12
Sep

W.O.D. Friday 9/13/19

DAILY MINDSET “Success is not owned. It’s leased. And rent is due every day.” – J.J. Watt Having a “chip on your shoulder” is a known as an edge. As if the athlete has more to prove given his or her circumstances than the next one. But as soon as success is reached, that edge… it disappears. We don’t own success. We have to work for it every day. If we cross a thousand finish lines, let’s establish thousand more. Not for any other reason than the unstoppable fiery purpose behind… To find the next best version of ourselves. Rent’s due. Strength – 15 minutes Use this progression for bench press repetitions as you record the 3 scores that are marked. 7 – 5 – 3* – 2 – 2* – 1 – 1 – 1* Conditioning WOD -18 min cap 4 Rounds for time of… 15 Ring Dips 25 Ball Slams 30/20 35 Double Unders *Ring dips – RX means locking out at the top and then going deep enough that the chest/shoulders touching rings at the bottom. Scale with feet on the ground or a band across the rings *Ball Slams – as long as the ball travels completely overhead head then it counts. Drop and pick back up as you see most efficient for you. *Jump Rope – Choose a variation on the rope that allows you to complete the allotted reps in under 1 minute DOUBLE UNDERS Elbows & Hands On the jump rope, let’s focus...
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11
Sep

W.O.D. Thursday 9/12/19

*There will be no endurance of GOAT workout today, like usual. Hop in this daily WOD and knock out some reps over 24 minutes! DAILY MINDSET “A hero is one that knows how to hang on for one, minute, longer.” – Norweigan Proverb Often the difference between those who make it, and those who don’t. If we want to see it through, we have got to be able to hang on. To push further than before. Success is like a wrestling match, with bouts of incredibly high intensity, and full of twists and turns. But in that… it’s a test of endurance. The math is there. If we stop… we won’t make it. That part is guaranteed, as life is not a lottery. It’s instead what we make of it. Conditioning WOD – 24 minutes As many rounds + reps as possible in 24 minutes of… 20 Alt. DB Snatches 50/35 20/15 Calorie Bike 20 Plate Hold Box Step-Ups 45/35lb 24/20 20 Pull-ups GENERAL Using a single dumbbell in this longer AMRAP workout Looking to complete 4+ to 5+ rounds, or rounds taking less than 6 minutes to complete DUMBBELL MOVEMENTS Pick a weight that you can complete the snatches and box step-ups with 1 break max each round For the dumbbell snatches, alternate hands every rep for a total of 20 reps For the box step-ups, hold the a plate however you’d like and alternate legs for a total of 20 reps If low on DBs, please find a...
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10
Sep

Tribute WOD 9/11/19

Eighteen years ago on September 11, 2001, the United States was brutally attacked. Four planes were hijacked by terrorists.  Two of the planes were sent crashing into the Twin Towers in New York, New York; the third plane into the Pentagon in Washington D.C.; and the fourth into a field near Shanksville, Pennsylvania.  By the end of the attacks, the death toll had mounted to nearly 3,000 souls, including the 227 civilians and 19 hijackers aboard the four planes and 343 and 72 police and firemen respectively. The damage done during these attacks has had a lasting effect on our country, and we will recall the full impact of those events that unfolded a sleepy Tuesday in September. We will remember to pay tribute to those civilians’ whose lives were taken from us too soon; we will remember to honor those police and fire who fought to protect us; and we will remember as a way to remain united as a nation. Watch this video for a reminder of what took place that day – https://youtu.be/GmedslmeiUc 9/11 TRIBUTE WOD 2001 – year took place 9 – Hang cleans for month 11 – Wall Balls for day 4 – Planes involved For time… Buy in : 2001m Run Then 4 Rounds of… 9 Unbroken Heavy Hang Cleans 205/14511 Unbroken Heavy Wall Balls 30/20 Each time you break on the hang cleans or wall balls, you must immediately run 200m and then resume where you left off *For the 2001m run, please run...
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9
Sep

W.O.D. and Endurance Tuesday 9/10/19

DAILY MINDSET “I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” – Bruce Lee We would all come to quickly agree that quality repetition, through honed, focused practice, breeds mastery. We recognize this in application to our squat snatches, our double-unders, and every other movement in CrossFit. What we don’t always talk about, is how this concept applies to our personal lives. We are quick to see that we need more practice reps on the double-under to get better. Can we be just as quick to identify we need more repetitions on being more forgiving? On being more receptive to feedback? On maintaining an open-mind, despite having our own strong opinions? These are attributes we all want, and agree that we should work towards. But just like the double-under – they too need hundreds, and thousands, of repetitions. And even when we think we’ve got it down, the moment ease off the repetitions… away goes the skill. “I lost my double-unders”. The most challenging skills in life are highly perishable. What qualities outside the gym, could use more repetition? Our first step here is taking the critical look on ourselves. We do it often from the athletic standpoint, identifying our weaknesses. Let’s now do the same, but from a character standpoint. And much like how we would pick up the jump rope and get to work… let’s do the same. Seek out the repetitions. Conditioning WOD...
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8
Sep

W.O.D. Monday 9/9/19

DAILY MINDSET “No mud, no lotus” The mud produces a beautiful blossom, known as the lotus. Some of the most beautiful things in life come from the most adverse conditions. It’s easy to chalk up an achievement to luck, or something someone was born with. What’s harder to admit is that said individual put in an incredible amount of effort, perseverance, dedication, and resilience over repeated failure, time and time again, to get to where they are. We seek the mud. We know what it brings. For Time: 30 KB Swings 70/55 400 Meter Run 15 Overhead Squats (135/95) 800 Meter Run 15 Overhead Squats (135/95) 400 Meter Run 30 KB Swings GENERAL Big chipper-style workout to start the week Looking for a longer effort between 20-30 minutes OVERHEAD SQUATS Choose a weight you can complete in 2-3 sets If unable to overhead squat, front squat is the next best option LOGISTICS If Unable to Run: **400 Meter Runs ** 500 Meter Row 28/20 Calorie Bike **800 Meter Runs ** 1000 Meter Row 56/40 Calorie Bike OVERHEAD SQUATS Active Upper With a more moderate load overhead, we want to keep the upper body working hard to support the weight. There are 2 things we can do to accomplish. The first is to actively pull the bar apart. Pulling the bar apart actives more muscle in the upper body than simply just holding the weight. The second thing we can do is also press the pinky fingers into the bar. This...
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6
Sep

W.O.D. Saturday 9/7/19

DAILY MINDSET “When doing your risk analysis, how to you measure the risk of doing nothing?” There will always be a reason to wait. Always a reason to push to tomorrow. To await that “right moment”. This is a pitfall we’ve all found ourselves in… we wait for perfect. The greatest risk in life is the one we never took. It hurts to admit it, but every single one of us has experienced this… we froze, purely because we were afraid of failing. That we would be embarrassed, disappointed, let down… to ourselves or others. But as we think through those things – what is the bigger risk in 10 years from now? The realization of those fears? Or the realization that we never tried? Let’s jump, and build our wings on the way down. For Time: 10 Rounds of “Cindy” 50/35 Calorie Ski Erg 30 Power Snatches (115/85) 1 Round of “Cindy”: 5 Pull-ups 10 Push-ups 15 Air Squats GENERAL In this chipper style workout, athletes will work through all 10 rounds of Cindy before moving on to the ski erg, and all of the ski before moving on to the 30 power snatches CINDY 1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats Choose a pull-up rep number or variation that you’ll complete unbroken each round (50 total reps) Choose a push-up variation that you can complete within 2 sets (100 total reps) SKI ERGS If short on ski ergs, place more time (34 minutes or...
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5
Sep

W.O.D. Friday 9/6/19

Strength -15 minutes Build to Heavy Set of 5 Strict shoulder presses (from the rack) DAILY MINDSET “Don’t bunt. Aim out of the ballpark.” – David Oglivy One of the most dangerous things we can do in life: to dream too small. What stops dreamers from dreaming, is fear. We can convince ourselves that we don’t have what it takes. That we’re not ready yet. That we’re too young or too old.. This fear, in and of itself, is the dream killer. It’s a self-fulfilling prophecy from that point forward, as we can’t accomplish what we can’t believe. It doesn’t start with the dream. It starts with the belief. The belief that we deserve to step up to the plate, and put the ball over the fences. Conditioning WOD – 15 minutes As many rounds + reps as possible in 15 minutes of… 60 Double Unders 30/24 Calorie Row 15 Power Cleans (115/85) GENERAL *We’re looking for weights and variations that allow athletes to complete 2+ to 3+ rounds POWER CLEANS Choose a weight that you’ll cycle for 3-5 reps at a time JUMP ROPE Choose a jump rope variation that you can complete in 2 sets within the workout LOGISTICS If short on rowers, place 18 minutes on the clock and stagger heats by 3 minutes DOUBLE UNDERS Movement Substitutions Reduce Reps 90 Single Unders 1 Minute of Practice ROW The 3 Positions Let’s break down the 3 positions on the rower. Rowing is equal parts technique and effort....
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4
Sep

Benchmark W.O.D., Endurance, and GOAT Workout Thursday 9/5/19

DAILY MINDSET “The carpenter doesn’t show up to the job with a single hammer, and a single nail.” To be successful, we need to think of ourselves as a toolbox. A vast array of skills and capacities that can adapt to take on any problem, from any angle. The carpenter hones his craft through focused work with specific tools, but he musn’t lose sight of its role in the bigger picture. Adaptability is everything to him, as no two “jobs” are the same. Like the carpenter, we expect the challenges, uncertainty, adversity and negativity… but we have an even greater expectation, that we will overcome them. “Frank the Tank” – Benchmark WOD *Always write your scores down for benchmark workouts as a baseline, and that you will see them again a few months later to test where your fitness has gone! As many rounds + reps in 5 minutes of… Buy-In: 50 Wallballs (30/20) 12 Deadlifts (185/135) 12 Lateral Barbell Burpees Rest 5 Minutes As many rounds + reps in 5 minutes of… Buy-In: 35 Wallballs (30/20) 9 Deadlifts (225/155) 9 Lateral Barbell Burpees Rest 5 Minutes As many rounds + reps in 5 minutes of… Buy-In: 20 Wallballs (30/20) 6 Deadlifts (275/185) 6 Lateral Barbell Burpees GENERAL Each interval begins with a buy-in of wallballs that only happen once With the time remaining, complete as many rounds and reps of deadlifts and bar facing burpees The score for each section is total rounds and reps of deadlifts and bar...
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