Category Archives : WOD

Friday, November 17th

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.


Wednesday, November 15th

There is only one corner of the universe you can be certain of improving, and that’s your own self. -Aldous Huxleyonly journey is the one within.Rainer Maria Rilke WOD For Time: Buy In: 1000m Run  5 Rounds: 10 Box Jump (24/20) 10 Pull-Ups  10 Sit-Ups   



Tuesday, November 14th

Very little is needed to make a happy life; it is all within yourself, in your way of thinking. Marcus Aurelius WOD A.) Back Squat  3-3-3-3-3 B.) For Time: 21 Calorie Row  21 Deficit HSPU”s (45/25) 100′ Walking Lunge  15 Calorie Row  15 Deficit HSPU’s (45/25) 100′ Walking Lunge  9 Calorie Row  9 Deficit HSPU’s […]


Saturday, November 11th

  Keep your face always toward the sunshine – and shadows will fall behind you. -Walt Whitman WOD Teams of Two AMRAP in 5 Minutes: 12/8 Calorie Row  8 Box Jump Over (24/20″) 4/4 DB Push Jerk (50/35) Rest 3 Minutes:  AMRAP in 5 Minutes: 4 30m Shuttle Sprints  8 Lateral Plate Jumps  12 Wall […]

Friday, November 10th

  Tell me and I forget. Teach me and I remember. Involve me and I learn. -Benjamin Franklin WOD 15.1 AMRAP in 9 minutes: 15 T2B 10 Deadlift (115/75) 5 Power Snatch (115/75) Then 15.1a 1 Rep Clean and Jerk 6 minute time Cap    



Thursday, November 9th

If you cannot do great things, do small things in a great way. -Napoleon Hill WOD EMOM 20 min Min 1: 13/11 AB Cal Min 2: 25 Air Squats Min 3: 3/3 Turkish Get Ups (53/35) Min 4: 25 Sit Ups Min 5: 100 m Sprint