"Workaholic" 3 Rounds: 21/15 Calorie Row 15 Chest to Bar Pull-ups Directly Into... 3 Rounds: 21 Kettlebell Swings (53/35) 15 Thrusters (95/65) #WOD #workaholic #calrow #row #chesttobarpullups #c2b #kb #kettlebellswings #thrusters

“Wall Street” 3 Rounds: 800 Meter Run 40 Kettlebell Swings (53/35) 40 Wallballs (20/14) Notes: “The caliber of your life, is the caliber of your emotions.” - Ed Mylett Head, Heart, Hands. This concept is from Jim Kwik. Every action originates as a thought in our head. But execution is a whole another story. It doesn’t go head -> hands. There’s a step between that decides if it makes it. The heart. It’s the emotional connection. Our level of buy-in. We could have th

"Jack Squat" 21-15-9: Front Squats (135/95) Kettlebell Swings (70/53) 400 Meter Run Notes: “Trade your expectation for appreciation, and the world changes around you” - Tony Robbins Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. However, there is much to be said about taking a pause to our day, to our routine.

“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

“Rope Swing” AMRAP 15: 3 Rope Climbs (15') 15 Kettlebell Swings (53/35) 30 AbMat Sit-ups Notes: “If you set your bar at “amazing,” it’s awfully difficult to start.” - Seth Godin Comparing ourselves to others is a double-edged sword. We always want to learn from others. The inspiration and fuel we can draw is endless, and enormously productive. But when we compare our current situation to someone who has already reached success, if can often leave us feeling like we

“Smirnoff” 3 Rounds: 600 Meter Run 30 Russian Kettlebell Swings (53/35) 30 Push-ups #WOD #smirnoff #run #russiankettlebellswings #kb #kbswings #russiankbswings #pushups

"19.2" OR "Mercury" Teams of 3 AMRAP 25: 12/9 Calorie Assault Bike 12 Kettlebell Swings (53/35) 9 Burpees Complete full rounds before switching #WOD #mercury #teamwod #amrap #calassautbike #bike #kb #kettlebellswings #burpees #192 #19point2

"Bloodshot" 5 Rounds: 20 Kettlebell Swings (53/35) 20 AbMat Sit-ups 20 Wallballs (20/14) Notes: ### GENERAL * Choose a load for the weighted movements that you could complete 25+ unbroken when fresh * Within the workout, looking to complete these in no more than 2-3 sets * Men shooting to 10ft. target, Women shooting to 9ft. target ### THE WHY The heart and soul of CrossFit lies in couplets and triplets. Couplets are workouts that combine two movements and triplets

Front Squat Build to Heavy Single "Funny Bone" 21-15-9: Kettlebell Swing (70/53) Box Jump Overs (24/20) Front Squats (135/95) Notes: ### THE WHY You’ll often see the strength pieces we do listed as “Heavy” and not “1RM, 5RM..etc”. 1RM takes into account past personal bests and is an all out effort. When we 1RM, there is the tendency to throw form out of the window and put more effort into the lift than the conditioning piece. When we go “heavy” there is still a high pr

"Layup" 50-40-30-20-10: Double Unders AbMat Sit-ups Directly Into... 5-10-15-20-25: Kettlebell Swings (53/35) Wallballs (20/14) Notes: Two separate couplets today completedf for time. One bodyweight, one weighted. The first couplet is the CrossFit benchmark workout “Annie”. The double unders are the big movement to consider on this one. A good rule of thumb is that we want to keep all sets, mostly the big ones, under 90 seconds. Athletes not doing double unders can c