Category Archives : WOD


Friday, July 27th

You will never win if you never begin. -Helen Rowland WOD For Time 300 m run 30 Power Clean (95/65) 30 Hollow Rocks 200 m run 20 Power Clean 20 Hollow Rocks 100 m run 10 Power Clean 10 Hollow Rocks

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Wednesday, July 26th

This is the precept by which I have lived: Prepare for the worst; expect the best; and take what comes. -Hannah Arendt WOD A.) Teams of 2 AMRAP in 15 minutes: 10/8 Calorie Row 15 Air Squats Rest 5 minutes: B.) Teams of 2 For time: 100 KB swings (53/35) 100 KB Lunges with (53/35) […]


Tuesday, July 25th

“Squats collapse from the head down” -Greg Glassman WOD EMOM For 24 minutes: 1st Minute: 30 Double Unders 2nd Minute: 10 Push Press (115/75) 3rd Minute: 5 Burpees + 5 Pull-Ups  

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Monday, July 24th

Laziness may appear attractive, but work gives satisfaction. -Anne Frank WOD A.) Back Squat 1-1-1-1-1-1-1 B.) For time: 12-9-6 Deadlift (225/155) HSPU’s 300m Run 6-9-12 Front Squat (155/115) HSPU’s


Saturday, July 22nd

Success is the result of perfection, hard work, learning from failure, loyalty, and persistence. -Colin Powell WOD Teams of 2 for Time: 50/40 Calorie Bike  100m Reverse Sled Row’s  200m Odd Object Carry  30 Back Squat (225/155) 200m Odd Object Carry  100m Reverse Sled Row’s 50/40 Calorie Bike 


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Thursday, July 20th

Life consists not in holding good cards but in playing those you hold well. -Josh Billings WOD A.) Teams of 2 for time:Row 250-500-750-1000-750-500-250Partner A will row 250 then B will row 250 A will row 500 B will row 500 and so onB.) Not For Time: GHD/ Superman10-20-30


Wednesday, July 19th

Patience is the companion of wisdom. -Saint Augustine WOD A.) EMOM For 3 Minutes: Clean x 3 Reps @ 55-65% -Rest 1 Minute EMOM For 3 Minutes: Clean x 2 Reps @ 70-80% -Rest 1 Minute EMOM For 3 Minutes: Clean x 1 Rep @ 85-90% B.) For Time: 21 10m Shuttle Sprint 21 T2B […]

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Tuesday, July 18th

Talent does what it can; genius does what it must. -Edward G. Bulwer-Lytton WOD “Genuine Risk” For Time: 100 Double Unders 1000m Run 75/60 Calorie Row 50/40 Calorie on AB 75/60 Calorie Row 1000m Run 100 Double Unders


Monday, July 17th

You have succeeded in life when all you really want is only what you really need. -Vernon Howard WOD A.) EMOM For 12 Minutes: Minute 1: 20-40 Second OH Squat Hold (45/35) Minute 2: 10 Hollow to Superman Minute 3: 8-10 Box Jump Step Down (High) B.) For Time: “Angie” 9 Muscle Ups 9 Squat […]

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Saturday, July 15th

 “Just because you’re 250 pounds doesn’t excuse or exempt you from needing 25 pull-ups.” – Greg Glassman WOD Teams of 2 For Time: 50 T2B 50 Thrusters (115/75) 50/40 Calorie Row  50 Hang Power Snatch (115/75) 50 Burpee Over Bar