Category Archives : Blog

Tuesday, January 23rd

“Be who you are and say what you feel, because those who mind don’t matter, and those who matter don’t mind.” ― Bernard M. Baruch WOD Every 3 Minutes for 15 Minutes: A.) 2 Clean + 1 Jerk  B.) 3 Rounds for Time: 3 Rope Climb 9 Thrusters (155/105) 15/12 Calorie Row



Monday, January 22nd

“Hiding from your weaknesses is a recipe for incapacity and error.” -Greg Glassman WOD “17.1″ For Time: 10 DB Snatch (50/35) 15 Burpee Box Jump Over  20 DB Snatch  15 Burpee Box Jump Over  30 DB Snatch  15 Burpee Box Jump Over  40 DB Snatch  15 Burpee Box Jump Over  50 DB Snatch  15 Burpee […]

Saturday, January 20th

Today you are you! That is truer than true! There is no one alive who is you-er than you! -Dr. Seuss WOD Teams of 2 AMRAP in 20 minutes: 300m Run (Both) 30 Wall Balls (30/20) 30 DB Snatch (70/50) 30 Box Jump Over (24/20″) 30 DB Front Rack Lunges (70/50)  



Friday, January 19th

Don’t cry because it’s over. Smile because it happened. -Dr. Seuss WOD “16.2” Beginning on a 4 minute clock, complete as many reps as possible of  25 T2B 50 DU’s  15 Squat Cleans (135/85) If complete before 4 minutes, add 4 minutes to clock and proceed to: 25 T2B 50 DU’s  13 Squat Cleans (185/115) […]

Thursday, January 18th

Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment. -Buddha WOD EMOM 25 min: Min 1: 100 m sprint Min 2: 8/6 Caloire Row R Min 3: 30 sec Hollow Hold Min 4: 30 sec Sprint on AB Min 5: Rest Score is total Cals […]



Tuesday, January 16th

“Squats collapse from the head down” -Greg Glassman WOD A.) Back Squat 3-3-3-3-3 B.) 4 Rounds for total Calories on the Rower AMRAP in 2 Minutes: 15 burpees Max Calories on Rower **Rest 2 Minutes between Rounds


Friday, January 12th

I wake up every day and I think, ‘I’m breathing! It’s a good day.’ -Eve Ensler WOD A.) 10 Minutes to find 5 rep OH Squat B.) 3 Rounds for time: 5 Muscle Ups 10 OH Squats (135/95) 15 Box Jump Over (24/20″) 20 Air Squats 

Wednesday, January 10th

Walking with a friend in the dark is better than walking alone in the light. -Helen Keller WOD A.) Hang Power Snatch 10-8-6-4-2 B.) Max Effort T2B in 1 minute:   Rest 3 Minutes    C.) For Time: 1 Mile Run