3 Rope Climbs (15')
15 Kettlebell Swings (53/35)
30 AbMat Sit-ups Notes: “If you set your bar at “amazing,” it’s awfully difficult to start.” - Seth Godin
Comparing ourselves to others is a double-edged sword.
We always want to learn from others. The inspiration and fuel we can draw is endless, and enormously productive.
But when we compare our current situation to someone who has already reached success, if can often leave us feeling like we
"Bloodshot" 5 Rounds:
20 Kettlebell Swings (53/35)
20 AbMat Sit-ups
20 Wallballs (20/14) Notes: ### GENERAL
* Choose a load for the weighted movements that you could complete 25+ unbroken when fresh
* Within the workout, looking to complete these in no more than 2-3 sets
* Men shooting to 10ft. target, Women shooting to 9ft. target ### THE WHY
The heart and soul of CrossFit lies in couplets and triplets. Couplets are workouts that combine two movements and triplets
Build to Heavy Single
Kettlebell Swing (70/53)
Box Jump Overs (24/20)
Front Squats (135/95) Notes: ### THE WHY
You’ll often see the strength pieces we do listed as “Heavy” and not “1RM, 5RM..etc”. 1RM takes into account past personal bests and is an all out effort. When we 1RM, there is the tendency to throw form out of the window and put more effort into the lift than the conditioning piece. When we go “heavy” there is still a high pr
Kettlebell Swings (53/35)
Wallballs (20/14) Notes: Two separate couplets today completedf for time. One bodyweight, one weighted. The first couplet is the CrossFit benchmark workout “Annie”. The double unders are the big movement to consider on this one. A good rule of thumb is that we want to keep all sets, mostly the big ones, under 90 seconds. Athletes not doing double unders can c
1 Minute Wallballs (20/14)
1 Minute Kettlebell Swings (53/35)
1 Minute Calorie Row
1 Minute Rest Notes: 3 minutes on with 1 minute rest between in this 5 round workout. Score at the end is total reps accumulated across the workout. Weight on the bell and ball should be something that athletes could complete at least 25 repetitions unbroken when fresh. If on the fence, we can err on the lighter side in order to keep things moving. Strength should n
"Bells and Whistles"
400/350 Meter Row
20 Kettlebell Swings (53/35)
100' Bear Crawl Notes: In this 15 minute triplet, athletes should choose a weight on the kettlebell that they could complete at least 25 repetitions unbroken when fresh. Within the workout, these should be completed in 1-2 sets every round.
For the bear crawl station, options are to have athletes travel 50’ down and back or two trips of 25’ down and back depending on space. All four body parts
3 sets of 5
Kettlebell Swings (70/53)
Burpees Notes: Starting the week off with a two part workout. Athletes will complete 3 working sets of 5 repetitions, taking a few warmup sets before. They have the option to use the same challenging weight across or build in load. The goal here is to move heavy loads and move exceptionally well.
In part 2, we’ll get after a CompTrain Class benchmark workout in “Freddy Krueger.” The goal here is