Fri, 10/04/2019
"BFF"
Teams of 2
AMRAP 20:
50 Wallballs (20/14)
40 Kettlebell Swings (53/35)
30/24 Calorie Row
20 Wreck Bag Over Shoulder (70/50) #bff #WOD #amrap #wallballs #kettlebell #kettlebellswings #row #wreckbag
Tues, 10/01/2019
"Ecod"
3 x AMRAP 4:
15 Burpee Box Jump Overs (24/20)
21 Power Cleans
27/21 Cal Row
Rest 4 Minutes Between Rounds
Round 1: 135/95
Round 2: 115/85
Round 3: 95/65 #WOD #ecod #amrap #burpeeboxjumpovers #pwoercleans #row
Fri, 09/27/2019
"Gut Feeling"
AMRAP 16:
12 Hang Power Cleans (155/105)
21 Lateral Barbell Burpees
12 Push Jerks (155/105)
21 Toes to Bar #WOD #gutfeeling #amrap #hangpowerclean #barbellburpees #pushjerks #toestobar #t2b
Mon, 09/23/2019
Weightlifting Complex
Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
"Bartender"
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell: 115/85 #WOD #weightliftingcomplex #hangpowersnatch #powersnatch #overheadsquats #bartender #amrap #deadlifts
Thurs, 09/12/2019
"Family Feud"
Class Divides Into 2 Teams:
AMRAP 25:
50 Meter Sled Push (95/45)
100 Meter Wreckbag Run (50/35)
200 Meter Run #WOD #familyfeud #amrap #sledpush #wreckbagrun #run
Thurs, 09/05/2019
"Slam Dunk"
AMRAP 15:
200 Meter Run
15 Slam Balls (30/20)
3 Rope Climbs # DAILY MINDSET
**“Failure is the opportunity to begin again, this time more intelligently.” – Henry Ford**
Failure has a negative connotation.
That it’s a mark against us – a scarlet letter.
That it’s something we want to avoid at all costs.
Individuals such as Henry Ford offer to look at failure in an entirely different way.
“What can this failure teach me?”
Because failure hurts, we ca
Tues, 09/03/2019
"Big Bird"
AMRAP 18:
20 Dumbbell Snatches (50/35)
20/15 Calorie Assault Bike
20 Dumbbell Box Step-Ups (24"/20")
20 Pull-ups # DAILY MINDSET
**“A hero is one that knows how to hang on for one, minute, longer.” - Norweigan Proverb**
Often the difference between those who make it, and those who don’t.
If we want to see it through, we have got to be able to hang on. To push further than before. Success is like a wrestling match, with bouts of incredibly high intensity
Thurs, 08/29/2019
Strict Press
Build to heavy set of 5
"Heavy Metal"
AMRAP 12:
10 Strict Presses (95/65)
25 Double Unders
10 Strict Pull-ups
25 Double Unders # DAILY MINDSET
**“Our greatest weakness lies in giving up. The most certain way to succeed, is to always try, one more time.” - Thomas Edison**
Failing hurts.
Let’s not beat around the bush here.
It’s not a comfortable place.
But to look at failure as a sign to stop, or to give up, is a fundamental misunderstanding of what i
Tues, 08/20/2019
"30 Rock"
AMRAP 20:
30 Kettlebell Swings (53/35)
30 Push Presses (95/65)
21/15 Calorie Assault Bike
30 Toes to Bar # DAILY MINDSET
**“One of the most difficult things to give away is kindness. It usually comes back to you.” - Anonymous**
Science has shown us that giving, or kindness, elicits that one of the most powerful emotions we can feel. But what is even more interesting, is that it’s literally contagious.
Think back to the last time you saw *someone else* d
Fri, 08/16/2019
"Hangnail"
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Assault Bike
20 Lateral Barbell Burpees
15 Deadlifts (245/165) # DAILY MINDSET
**“One can have no smaller or greater mastery, than mastery of oneself.” – Leonardo DiVinci**
Leonardi DiVinci was one of the first documented individuals to believe that humans could take flight.
Before it was invented… talk about a nightmarish idea. The thought of hurling ourselves into the air, like a bird, wit