"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

Strict Press Build to heavy set of 5 "Heavy Metal" AMRAP 12: 10 Strict Presses (95/65) 25 Double Unders 10 Strict Pull-ups 25 Double Unders # DAILY MINDSET **“Our greatest weakness lies in giving up. The most certain way to succeed, is to always try, one more time.” - Thomas Edison** Failing hurts. Let’s not beat around the bush here. It’s not a comfortable place. But to look at failure as a sign to stop, or to give up, is a fundamental misunderstanding of what i

"Crazy Stairs" For Time: 10 Rounds of "Cindy" 50/35 Calorie Row 30 Power Snatches (115/85) 1 Round of "Cindy": 5 Pull-ups 10 Push-ups 15 Air Squats # DAILY MINDSET **“When doing your risk analysis, how to you measure the risk of doing nothing?”** There will always be a reason to wait. Always a reason to push to tomorrow. To await that “right moment”. This is a pitfall we’ve all found ourselves in… we wait for perfect. The greatest risk in life is the one we nev

Bench Press Build to heavy set of 3 "Swole Cycle" Tabata: Strict Pull-ups Assault Bike Calories Push-ups Assault Bike Calories Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off # DAILY MINDSET **“Shallow people believe in luck and circumstance. Strong people believe in cause and effect” – Ralph Waldo Emerson** We can choose to believe that life is happening to us, or that we are fully in control. We could stand by, and wait for life to happen to us. Or, we can c

"Monkey Business" 4 Rounds: 400 Meter Run 20 Dumbbell Hang Clean and Jerks (50/35) 15 Pull-ups Notes: **“If we did all the things we are capable of, we would literally, astound ourselves.” –Thomas Edison** Sometimes we simply need to get out of our way. We are capable of so much more than we’ll ever know. What stops us – fear and doubt. We have voices inside our head, trying to keep us safe. But waiting on the other side of that, is the absolute astonishment that Th

"Heartburn" For Time: 1 Mile Run 10 Rounds of "Bergeron Beep Test" (75/55) 1 Round of "Bergeron Beep Test”: 7 Thrusters 7 Pull-ups 7 Burpees Notes: “As for me, all I know is that I know nothing.” - Socrates A core belief of ours is to “always be a student”. Regardless of age, experience, accomplishments… there is always so much to learn. And if we retain this mindset, it allows us to keep our eyes open for the next improvement. Let’s draw two themes from this:

Front Squat Complex Build to a heavy: 1 Pausing Front Squat + 1 Front Squat "Jack Daniels" For time: 1,000M Run 50 Thrusters (45/35) 30 Pull-Ups Notes: “There is a reason between listening, and waiting for your turn to speak.” - Simon Sinek Listening is a skill. To not “hear” the words of another, but to truly be in the moment. To listen sincerely. Most listen with the intent to reply. That is, as the other is speaking, they’re already formulating what to say nex

"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

"Helen" 3 Rounds: 400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull-ups Notes: "Discipline is choosing between what you want now, and what you want most." -- Abraham Lincoln The desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option. The compromise. The opposite is something we can train. The discipline to be able to delay gratification. This skill, as it truly is one, has been linked many times

1MILE RUN 100 PULL-UPS 200 PUSH-UPS 300 AIR SQUATS 1MILE RUN #WOD #MURPH #anniesontherun #PULLUPS #PUSHUPS #AIRSQUATS