Back Squat 3 sets of 6 "Underbelly" 50-35-20: Double Unders AbMat Sit-Ups Directly Into... 50-35-20: Double Unders Air Squats #WOD #underbelly #backsquat #doubleunders #situps

"Air BnB" 5 Rounds: 1 Minute AbMat Sit-ups 1 Minute Bike 1 Minute Air Squats 1 Minute Rest Notes: “Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” – James Clear If someone has 10 coins, are they rich? Let’s say no. What if they have 100 coins. Probably not. What about 1,000 coins? There is a tipping point. A number wher

“Dirt Road” 3 Rounds: 30 AbMat Sit-ups 15/10 Calorie Assault Bike 10 Strict Pull-ups 200 Meter Farmers Carry (53/35) 2 Rounds: 30 AbMat Sit-ups 15/10 Calorie Assault Bike 10 Strict Pull-ups 200 Meter Farmers Carry (53/35) 1 Rounds: 30 AbMat Sit-ups 15/10 Calorie Assault Bike 10 Strict Pull-ups Notes: “If you want to improve, be content to be thought foolish, and stupid.” – Epictetus If there’s one thing we can guarantee ourselves, it’s that we’re going to

“Annie’s on the Run” For Time: 100 Double Unders, 50 Sit-ups, 200 Meter Run 80 Double Unders, 40 Sit-ups, 200 Meter Run 60 Double Unders, 30 Sit-ups, 200 Meter Run 40 Double Unders, 20 Sit-ups, 200 Meter Run 20 Double Unders, 10 Sit-ups, 200 Meter Run Notes: “When doing your risk analysis, how to you measure the risk of doing nothing?” We wait for perfect. This is a pitfall we’ve all found ourselves in. Awaiting the right moment. The right conditions. The right fin

“Rope Swing” AMRAP 15: 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

“Helmet Hair” 5 Rounds: 5 Strict Handstand Push-ups 10 Strict Pull-ups 100’ Walking Lunge 20 AbMat Sit-ups #WOD #helmethair #stricthandstandpushups #hspu #strictpullups #pullups #walkinglunges #abmatsitups #situps

"19.2" Option to re-do OR "Adele" 5 Rounds: 1 Minute Row 1 Minute Medicine Ball Squat Cleans (20/14) 1 Minute AbMat Sit-ups 1 Minute Rest #WOD #192 #19point2 #adele #row #mdballsquatcleans #abmatsitups #situps

"19.1" OR "This One" AMRAP 15: 45 AbMat Sit-Ups 30 Dumbbell Hang Clean and Jerks (50/35) 15 Dumbbell Goblet Squats (50/35) #WOD #191 #thisone #amrap #situps #db #dumbbellhangcleanandjerks #dumbbellgobletsquats

"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

"Wet Floor" In Teams of 2 AMRAP 20: 75 Wallballs (20/14) 60 AbMat Sit-ups 45/30 Calorie Row 30 Burpee Box Jumps (24/20) Notes: Partnering up for this longer AMRAP workout. Athletes will split reps however they see fit. The only weight consideration is the wallball weight. This should be something that athletes could complete 25+ reps unbroken when fresh. For a team of 1 guy and 1 girl, complete 40 calories. If short on rowers, stagger by 3 minutes. ## THE WHY On the f