"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

"Cool Whip" 3 Rounds: 21/15 Calorie Row 75 Double Unders Directly Into… 3 Rounds: 20 Dumbbell Snatches (50/35) 12 Lateral Dumbbell Burpees Notes: **“Challenges are what make life interesting and overcoming them is what makes life meaningful.” -- Joshua J. Marine** Everyone faces adversity. Not everyone responds the same way. In Carol Dweck’s “Mindset”, there are two types: A fixed mindset, and a growth mindset. In a fixed mindset, an individual is trapped wi

"Run DMC" 4 Rounds: 200 Meter Run 10 Chest to Bar Pull-ups 200 Meter Run 10 Dumbbell Snatches (70/50) Notes: “Every strike brings you closer to your next home run.” - Babe Ruth When you hear the name “Babe Ruth”, what’s the first thing that comes to mind? Hall of Fame home run hitter. What is not the immediate reaction, is “all-time strikeout leader”. 1,300 strikeouts. A record for three decades he held. It was eventually broken, by another who struck out quite a

"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

"Waterlogged" 1,000 Meter Row Directly Into… 30 Dumbbell Snatches (50/35) 15 Burpee Box Jumps (24"/20") 20 Dumbbell Snatches (50/35) 10 Burpee Box Jumps (24"/20") 10 Dumbbell Snatches (50/35) 5 Burpee Box Jumps (24/20") Notes: “The purpose of pain is to move us in action, not to make us suffer.” – Tony Robbins Pain gets a bad rap. Not in our world. Pain is a purely a temporary feeling… where suffering is a state of mind. As Tony Robbins puts it, its purpos

“Rope-a-dope” Teams of 3: AMRAP 25: 90/60 Calorie Assault Bike 60 Alternating Dumbbell Snatches (70/50) 300 Double Unders 15 Rope Climbs #WOD #ropeadope #teamwod #amrap #calassaultbike #bike #cal #alternatingdumbbellsnatches #dumbbellsnatches #doubleunders #ropeclimbs

*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

"Jump Start" For Time: 60 Double Unders 30 Dumbbell Snatches (50/35) 60 Double Unders 30/21 Calorie Row 60 Double Unders 30 Toes to Bar 60 Double Unders 30/21 Calorie Row 60 Double Unders 30 Dumbbell Snatches (50/35) Notes: In this chipper style workout, athletes will work through four different movements. The weight on the dumbbell snatches should be a load that athletes could cycle for 25-30 unbroken repetitions when fresh. To complete the double under repetition

"Pilocarpine" 5 Rounds: 25/18 Calorie Row 12 Dumbbell Snatches (70/50) 3 Rope Climbs L2 Half Rope Climb 6 Burpees Pull-Ups Seated/Laying to standing ropes L1 20/12 Cal Row Hang DB Snatch 9 Ring Rows Notes: In this triplet workout, athletes will choose a weight on the dumbbell that they could complete 12+ alternating repetitions unbroken when fresh. Within the workout, athletes should have the ability to switch hands in the air, but changing on the floor and completing goo

"Long Gone" 5 Rounds: 1 Minute Wallballs (20/14) 1 Minute Dumbbell Snatches (50/35) 1 Minute Calorie Row 1 Minute Rest *Score is lowest rep total across the five rounds. L2 Scale Option: Hang Power Snatch w/ barbell L1 1 min Wall Ball 1 min Hang Muscle Snatch (barbell) 1 min Cal Row 1 min Rest Notes: In this “Fight Gone Bad-ish” style workout, athletes will work for three minutes straight before resting for one. Score today will be the lowest number of reps