Currently Browsing:WOD

May 23, 2018 – Reflect

Metcon (Time) 3 rounds 10 c2b pull-ups 5 cleans into… 3 rounds 15 deadlifts 30 air squats into… 3 rounds 10 HR push-ups 5 cleans (155/105) Have you ever stopped and asked yourself why you are where you are, in life, in your career, in your relationships? If you have, how many of you have

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May 22, 2018 : Suicide Pace

Clean Complex (EMOM 6: PC + FS + Thruster) Metcon (Time) For Time 21 Thrusters 400m run 18 Thrusters 400m run 15 Thrusters 400m run (95/65) “The only good pace is suicide pace, and today’s a good day to die” – Steve Prefontaine

May 21, 2018 – Direction

4 rounds for Quality 20 UB DUs or 30 UB SU 25′ HSW or 1 wall walk Push Press (6×3 @ 75-85%) Be intentional. Set specific goals and direction for yourself. Don’t just “wander” through life, hoping for the best. Having motivation without direction is like flooring the gas pedal of a car with no

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May 18, 2018 – Reaction

MetCon Every 5min for 8 rounds 200m run 40 DUs 20 squats 10 push-ups 5 pull-ups     We have little control over what happens to us in our life. From day one our name is give to us, our gender and race is predetermined, sometimes it rains, sometimes the sun shines, and the list

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May 16, 2018: Play the Hand Dealt

Front Squat 10 x 1   Some days you wake up and realize you’ve been dealt a sh$t hand. At this point you’ve two options, 1) fold and chalk it up as a waste (I avoid this simply based on the principle that we have LIMITED days and we currently have no way to acquire

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May 15, 2018: Simple

Warm Up 5 rounds of “Cindy” 5 pull-ups 10 push-up 15 air squat MetCon Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″ In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009 Its simplicity is

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May 10, 2018: Rest

REST DAY Seriously. Rest. But, you don’t have to “do nothing”, instead use the day to focus on happiness, mental health, and human movement. Suggestions simple, basic yoga meditation (guided or otherwise) walk outside 5k row @ EASY pace. Not tough, not moderate, EASY. ROMWOD #GTFOside

May 9, 2018: Open Minded

Warm Up Hip Flow + 3 rounds for Quality 1 wall walk 5 squats 5 ring rows @ 22X1 tempo + accumlate 2min in down dog Metcon (Time) For time, using a single dumbbell: 10 weighted pull-ups 40 overhead lunges (20 each arm) 10 weighted pull-ups 30 snatches, alternating arms 10 weighted pull-ups 20 overhead

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