

Wed, 08/07/2019
Deadlift
Heavy Set of 6
Heavy Set of 4
Heavy Set of 2
"Optimus Prime"
AMRAP 7:
Wallballs (20/14)
On the Minute: 5 Deadlifts (225/155) Notes: **“The most important decision we make is whether we believe we live in a friendly or hostile universe.” - Albert Einstein**
We don’t get what we want.
We get what we expect.
The world will treat us the way we expect to be treated. If we believe it’s “dog eat dog”, and “every man for himself”, then we are doomed to believe


Thurs, 06/27/2019
Deadlift
Build to heavy sets of
3-2-1
"Shrute Farms"
AMRAP 14:
100 Meter Farmers Carry (50's/35's)
30 AbMat Sit-ups
100 Meter Farmers Carry (50's/35's)
15 Deadlifts (205/145) 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 c


Thurs, 06/06/2019
Deadlift Build to heavy set of 5 "Tail Lights" Teams of 3 (For Time | 25 Minute Cap)
100 Deadlifts (135/95)
400 Meter Prowler Push (45/35)
75 Deadlifts (185/135)
400 Meter Prowler Push (45/35)
50 Deadlifts (225/155)
400 Meter Prowler Push (45/35) Notes: “No one was ever wise by chance” – Seneca This quote teaches us that wisdom doesn’t come by chance.
Events that can *lead* to wisdom can, but to actually digest the information with an open mind to become better, to


Fri, 05/10/2019
Deadlift
Build to heavy set of 3
"Smooth Criminal"
AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165) Notes: “The Marshmallow Experiment”
The experiment began by bringing in children into a room, one by one, and sitting them down in a chair with a single marshmallow in front of them. #WOD #deadlift #smoothcriminal #amrap #doubleunders #wallballs #wb


Mon, 12/24/2018
"12 Days of CrossFit"
For Time:
1 Thruster (135/95)
2 Hang Power Cleans (135/95)
3 Deadlifts (135/95)
4 Burpees
5 Toes to Bar
6 Box Jumps (24/20)
7 Hand Release Push-ups
8 Reverse Lunges
9 Kettlebell Swings (53/35)
10 AbMat Sit-ups
11 Wallballs (20/14)
12 Calorie Row Notes: The workout flows as follows:
1 Thruster
2 Hang Power Cleans, 1 Thruster
3 Deadlifts, 2 Hang Power Cleans, 1 Thruster
4 Burpees 3 Deadlifts, 2 Hang Power Cleans, 1 Thruster
…
We’ll cont


Wed, 11/21/2018
"Christine" *BENCHMARK WOD*
3 Rounds For Time
•Row 500m
•12 Deadlifts (bodyweight)
•21 Box Jumps (24''/20'')
Scale Options:
DL - 60% Bodyweight
Box - 14 Jumps or 21 Step-ups
MetCon Edition
500 M Row (400 M Run)
20 KB Deadlifts
30 Box Jumps
Beginners
500 M Row / 400 M Run
12 KB DL
12 Box Step Ups Notes: “Christine” is a CrossFit benchmark workout that utilizes athletes bodyweight to determine how much weight is on the barbell. Although this is the prescribed load


Fri, 11/16/2018
Deadlift
Build to heavy set of 6-4-2 "Smooth Criminal"
AMRAP 15:
60 Double-Unders
30 Wallballs
15 Deadlifts
Score is rounds plus repetitions. L2 30 DU or 120 Singles L1 60 Singles 20 Wallballs 10 Deadlifts (Barbell or KB) Notes: Deadlift focused day featuring some heavy lifts and a CompTrain Class benchmark workout to finish things out. Athletes will begin by building to heavy sets of 6,4, and 2 on the deadlift before moving on to “Smooth Criminal”. In the metcon, athl


Fri, 10/26/2018
Deadlift Build to a heavy set of 6-4-2 "Optimus Prime" AMRAP 7:
Wallballs (20/14) On the Minute: 7 Deadlifts (225/155) Notes: Big deadlift focus today with a CompTrain Class benchmark workout to finish things out. Athletes will begin by building to a heavy set of 6,4, and 2 on the deadlift before moving onto “Optimus Prime”. In the metcon, athletes will complete as many wallballs as possible in seven minutes. The workout begins with wallballs and on the top of the minute, st


Tues, 09/25/2018
"FLIP FLOP"
30-20-10:
Kettlebell Swings (53/35)
Calorie Row Directly into... 10-20-30:
Deadlifts (135/95)
Calorie Row Women Complete (21-15-9 / 9-15-21) Calories on Rower Notes: Today’s workout involves two couplets paired together for time. The weights on both the barbell and kettlebell should be something that athletes could complete 30+ repetitions unbroken when fresh. If short on rowers, stagger by 8 minutes. #WOD #flipflop #kb #kettlebellswings #calrow #row #deadlif


Fri, 08/17/2018
Deadlift
Heavy Set of 10 “Captain Insano”
3 Rounds:
20 Deadlifts (155/105)
12/8 Calorie Row
20 Hang Dumbbell Reverse Lunges (50’s/35’s)
12/8 Calorie Row L2
Sub 12 for 20
Option sub 100m Run for Row
L1
Sub 10 for 20
100m Run for Row Notes: Setting ourselves up to thrive in round two today. With the weights being on the lighter side in today’s workout, athletes are capable of holding on for large sets in round one. However, what’s more impressive and what leads to b