"Kelly" 5 Round: 400 Meter Run 30 Box Jumps (24/20) 30 Wall Balls #WOD #kelly #run #boxjumps #wallballs

"31 Heroes" Teams of 2 AMRAP 31: 8 Thrusters (155/105) 6 Rope Climbs (15') 11 Box Jumps (30/24) *400 Meter Continuous Wreck Bag Run (50/35) #WOD #31heroes #amrap #thrusters #ropeclimbs #boxjumps

"Kelly Rowland" For Time: 50/35 Calorie Row 3 Rounds of “Kelly” 50/35 Calorie Row 1 Round of Kelly: 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (20/14) Notes: **“Work your land” - Tim Storey** If the farmer focuses on the fruit, and ignores the root, the tree will never grow. To “work our land” is the fundamental understanding that our actions today are the seeds we are planting for tomorrow. Every seed we plant, whether positive or negative, is a vote for

“The Good Life” 3 Rounds: 500 Meter Row 12 Burpees 21 Box Jumps (24/20) Notes: "The only person you are destined to become is the person you decide to be." Ralph Waldo Emerson Fate puts opportunity in front of us. Destiny is the result of what we choose to do with it. In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us. Don’t wait to be ch

“Fight Gone Bad” 3 Rounds: 1 Minute Wallballs (20/14) 1 Minute Sumo Deadlift High Pulls (75/55) 1 Minute Box Jumps (20") 1 Minute Push Press (75/55) 1 Minute Calorie Row 1 Minute Rest Notes: “I want to see it, before I believe it.” We are visually oriented people. We seem to trust our eyes more than our other senses. It’s why we call our ultimate direction, our “vision”. It’s why in the middle of the night, if we think we hear something, we want to take a look b

“Marathon Monday” 2 Rounds: 400 Meter Run, 26 Hand Release Push-ups 400 Meter Run, 26 Kettlebell Swings (53/35) 400 Meter Run, 26 AbMat Sit-ups 400 Meter Run, 26 Deadlifts (75/55) 400 Meter Run, 26 Air Squats 400 Meter Run, 26 Box Jumps (24/20) Notes: “If you have everything under control, you’re not moving fast enough.” - Mario Andretti When we are truly going for it, there is an unmistakable sense of being slightly out of control. The author of this quote, Mari

“Christine” 3 Rounds: 500 Meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps (20') Notes: “80% of success is showing up.” – Woody Allen We can become obsessed with achievements. It’s something we can all fall victim to in our journey. We chase the weightlifting PR, chase the next promotion, chase the next “X”. As an example, let’s say we’re moving through a 10-Week Snatch program… and things are feeling *great*. We’re 9 weeks in, and not only are we moving so much bet

"Megalodon" Teams of 2: 6 Rounds: 12 Box Jumps (30/24) 21 Dumbbell Front Squats (50’s/35’s) 500 Meter Row *3 Rounds Each, Switching After Complete Rounds* # DAILY MINDSET “Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad.” Although these two are often lumped into the same category, they are actually miles apart. The difference between knowledge and wisdom: application. Gaining knowledge, in and of itself, is relat

"Twenty Something" AMRAP 20: 30 Overhead Squats (95/65) 30 Box Jumps (24/20) 30 Toes to Bar 30/21 Calorie Row Notes: ### GENERAL * Looking to move for all 20 minutes today * Choosing the right loading on the barbell and variation or rep number for the toes to bar will help us continue to move forward ### OVERHEAD SQUATS * Choose a weight you are capable of completing 25+ reps unbroken when fresh * Ideally finished in no more than 3 sets within the workout ### BOX

"Fight Gone Bad" 3 Rounds: 1 Minute Wallballs (20/14) 1 Minute Sumo Deadlift High Pulls (75/55) 1 Minute Box Jumps (20") 1 Minute Push Press (75/55) 1 Minute Calorie Row 1 Minute Rest Notes: In the classic CrossFit benchmark workout “Fight Gone Bad”, athletes will spend one minute at each of the five stations with no rest between. Following the row, athletes will have one minute rest before beginning back on the Wallballs. All weighted movements should be completed at