Thruster Build to a Heavy Set of 3 “Chest Hair” For Time: 25 Thrusters (95/65) 400 Meter Run 25 Chest to Bar Pull-ups 400 Meter Run 25 Thrusters (95/65) Notes: “Well done is better than well said.” - Benjamin Franklin Talk is cheap. Anyone can talk. Only the few, choose to do. There will be a point today where we will feel compelled to express our thoughts to someone. Maybe it’s how something could be done better. Let’s press pause there in that moment. “Ductu

"Deck of Cards" For Time: 52 Cards ♥️Hearts: Kettlebell Swings (53/35) ♠️Spades: Burpees ♣️Clubs: AbMat Sit-Ups ♦️Diamonds: Goblet Squats (53/35) 🂡🂱🃁🃑 Aces: 200 Meter Run Notes: “What you resist, persists”. What would you think about if I told you to *not* think of a pink giraffe? The same effect takes place if I tell you “don’t slow down” as you start your final 400 meter run in a workout. Our minds don’t operate well when we focus on what “not to do”. Inst

Hang Power Clean + Power Clean Build to Heavy Complex: 1 Hang Power Clean + 1 Power Clean "Power Ranger" For Time: 15 Power Cleans (155/105) 
 600 Meter Run 10 Power Cleans (155/105) 400 Meter Run 5 Power Cleans (155/105) 
 200 Meter Run Notes: “If you aim at nothing, don’t worry... we’ll hit it.” A clear and defined goal seems like an obvious first step. However, it is often missed. It’s not that we don’t have any general goals or directions in mind. What we

“Fancy Pants” For Time: 21 Hang Power Snatches (95/65) 200 Meter Run 21 Overhead Squats (95/65) 200 Meter Run 15 Hang Power Snatches (95/65) 200 Meter Run 15 Overhead Squats (95/65) 200 Meter Run 9 Hang Power Snatches (95/65) 200 Meter Run 9 Overhead Squats (95/65) 200 Meter Run Notes: “Worry is a misuse of imagination" - Dan Zadra Our imaginations are powerful forces. As kids, we use our imaginations to go all sorts of places, and do many different things. Whe

“Family Feud” Class Divides Into 2 Teams: AMRAP 25: 50 Meter Sled Push (95/45) 100 Meter Wreckbag Run (50/35) 200 Meter Run Notes: “No one was ever wise by chance” – Seneca Let’s pretend we have two individuals out hiking in the woods. The first trips over a root, and after scrambling back to his feet, kicks the root in frustration and storms off. The second individual trips over the very same root as well, but has a different response. After gathering himself, he l

“Strict Nicole” AMRAP 20: 400 Meter Run Max Strict Pull-ups Notes: “You can easily judge the character of a person by how they treat those who can do nothing for them.” - Johann Wolfgang von Goethe Cue, craving, response, reward. In “Atomic Habits”, by James Clear, this is the loop process that determines many of our actions. A large part of the above is the final piece - the reward. We can be reward oriented creatures. Which in all reality is not a bad thing. We fi

“Buzz Lightyear” Teams of 3 For Time (30 Minute Cap): 3 Rounds: 400 Meter Team Run 50 Barbell Facing Burpees 9 Rope Climbs Directly Into… 21 Clean and Jerks (115/85) 21 Clean and Jerks (135/95) 21 Clean and Jerks (155/105) 21 Clean and Jerks (185/125) 21 Clean and Jerks (205/135) Notes: “You’re obsessions become your possessions.” - Ed Mylett The word “obsessed” gets a bad rap. And there’s indeed some merit to that. But it’s not about time that we put in,

“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

"Cement Mixer" On the 3:00 x 7 Rounds: 400 Meter Run 12 Toes to Bar Score is slowest round Notes: “We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson There’s a common misunderstanding that if we allow ourselves to feel happy about something, we’ll lose our drive to improve. That in order to reach out goals, we need to hard-wire ourselves 24/7 with thoughts of how improve and develop. Ironically enoug

"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.