Monthly Archives: August 2017

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September 1, 2017

“Interest and commitment, there is a difference.”


Floor Press/Bench Press


1000m Row

50 Toes to Bar

100 Double Unders

August 31, 2017

“Knowledge is just knowledge, but knowledge applied is power.”

Strength: Back Squats


10 Bear Crawls

60 Wall Balls

8 Bear Crawls

40 Med Ball Push Ups

6 Bear Crawls

20 Med Ball Squat Cleans

August 30, 2017

“Suffering is the most powerful agent of change.”


Burpee Box Jump Overs (24/20)


Strength: Snatch Press

August 29, 2017

“Don’t be the passenger to your own life. Grab the wheel and drive.”

Strength: Front Squat

WOD: For Time


Power Cleans

Hand Stand Push Ups

August 28, 2017

“The level of effort you tolerate from yourself will define your life.”

Strength: Deadlifts



3 Rounds for Time:

400m Run

21 Kettlebell Swings (55/35)

12 Pull-Ups

Collin Hero WOD

Collin Thomas  |  Age 33  | Morehead, Kentucky

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiance Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.

August 25, 2017

“Everything succumbs to hard work over time.”

Skill: Double Unders



Rope Climbs


Ring Dips


Straight Leg Sit Ups

August 24, 2017

“Failure is a filter to find success.”

NWOB-Competition (Few Changes) Partner WODS

AMRAP – 12 min
10 Russian KB Swings  (53/35)
10 Power Snatch (75/55)
10 Box Jumps/Step Ups (24/20)

Rest 3:00

AMRAP – 10 minutes
10 WB’s (20/14)
10 Hang Power Cleans (65/45)

Rest 5:00

(15 Min Time Cap)
For Time:
500M Row
15/10 Thrusters (65/45)
15 Burpee Box Overs (24/20)

August 23, 2017

"Until you believe you can do it, it's going to be difficult to convince anyone else you can do it."

Strength: Sotts Press

WOD: 15 min AMRAP
60 Deadlifts (185/125)
50 Toes to Bar
40 Overhead Lunges
30 Clapping Push Ups
20 Ground to Overhead
10 Wall Climbs

August 22, 2017

August 22, 2017

"There are no shortcuts. Shortcuts make for a longer delay."

Strength: Back Squat

WOD: Running Shoes Needed