"El Nino" For Time: 1 Mile Run 50 Dumbbell Snatches (50/35) 400 Meter Wreck Bag Run (50/35) 30 Pull-ups 20 Burpee Box Jumps (24/20) Notes: “Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” - Scott Adams How does an echo start? With a small sound. One that in and of itself, is barely even noticeable. But shortly thereafter that soft sound, comes it’s echo. Still maybe nothing to turn heads. Yet, this echo b

“Pharmacy” 5 Rounds: 100' Walking Lunge (No Weight) 30 AbMat Sit-ups 12 Dumbbell Power Cleans (50's/35's) Notes: “The best way to predict the future is to create it.” - Peter Drucker We talk often of disregarding the leaderboards. To disregard what the competitor to the left and right are doing. To focus on our game - our approach - our strategy. To be the Racehorse. The reason behind - to master, with complete ownership, ourselves. We know we can’t control externa

"Eighteen Wheeler" AMRAP 18: 12/9 Calorie Assault Bike 15 Wallballs (20/14) 12 Alternating Dumbbell Snatches (50/35) 9 Toes to Bar Notes: "Discipline is choosing between what you want now, and what you want most." - Abraham Lincoln Immediate gratification can be a deceptive mistress. And the ability, or maybe better put, “trained skill” of delaying gratification has been linked many times over to being a critical component of success. It’s tricky. What our emotions

“19.5” For Time: 33-27-21-15-9 Thrusters (95) Chest to Bar Pull-ups 20 Minute Time Cap OR “Wall-E” AMRAP 20: 30 Single Arm Dumbbell Push Press (50/35) 30 Double Unders 30 Wallballs (20/14) 30 Double Unders # DAILY MINDSET “If you can’t fly, then run. If you can run, then walk. If you can’t walk, then crawl. But whatever you do, you have to keep moving forward.” – Martin Luther King Jr Comedian Jerry Seinfeld had a daily practice, which was a promise to himself. To “never brea

“19.3” For time: 200ft. Dumbbell Overhead Lunge (50/35) 50 Dumbbell Box Step-ups (50/35) (24"/20") 50 Strict Handstand Push-ups 200ft. Handstand Walk 10 Minute Time Cap. For scoring purposes, add 1 second for every rep not completed. OR “Cindy” (Benchmark) AMRAP 20: 5 Pull-ups 10 Push-up 15 Air Squats #WOD #193 #19point3 #dumbbelloverheadlunges #db #stricthandstandpushups #hspu #handstandwalks #cindy

"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

"Dum Dum" 3 Rounds: 200' Dumbbell Farmers Carry 20 Dumbbell Bench Press 200' Dumbbell Front Rack Carry 20 Dumbbell Deadlifts Dumbbells: (50’s/35’s) Notes: All dumbbells in this 3 round workout. We can choose our weight based off the bench press, as that will likely be the most difficult station. This should be a weight that athletes are capable of completing 25+ when fresh. The dumbbell carries are prescribed at 200 feet (not meters). ## THE WHY “The unwieldiness of two

"Road Rash" 5 Rounds (On the 5:00): 5 Dumbbell Hang Clean and Jerk (Left Arm) 5 Dumbbell Hang Clean and Jerk (Right Arm) 10 Alternating Dumbbell Power Snatches 10 Chest to Bar Pull-ups 15/10 Calorie Row Notes: In this 5 round interval workout, rounds will begin on the 0:00, 5:00, 10:00, 15:00, and 20:00. Once athletes complete the rower calories, they will rest until the next 5 minute window begins. All athletes should have at least 90 seconds of rest between rounds. Ad

*OPEN GYM HOURS TODAY: 10:30 - 11:30AM & 5:30 - 7:30PM* "Layaway" AMRAP 15: 30 AbMat Sit-ups 20 x 10 Meter Shuttle Sprints 10 Alternating Dumbbell Snatches (70/50) Notes: In this triplet workout, athletes will choose a dumbbell that is a little heavier than we typically use in workouts. This should be a weight that they are able to complete 12-15 reps unbroken when fresh. Within the workout, this is 10 total or 5 per arm. For the shuttle sprints, we can set cones or tape

“Vader” 3 Rounds: 24/17 Calorie Row 21 Wallballs (20/14) 18 Alternating Dumbbell Snatches (50/35) 15 Lateral Burpees over Rower Notes: In this new CompTrain Class benchmark workout, looking for athletes to choose a wallball and dumbbell weight that they could complete 21+ repetitions unbroken when fresh. Men will go to 10’ targets and women to 9’. Burpees are lateral over the rower, with no need to stand tall between repetitions. If short on rowers, stagger by 2-3 minute