

Mon, 08/26/2019
Thruster
Build to heavy 10 rep
"Sucker Punch"
21-18-15-12-9:
Kettlebell Swing (53/35)
Thrusters (75/55) # DAILY MINDSET
**“If you put limits on everything you do – physical or anything else – it will spread into your work and your life. There are no limits, only plateaus, and we must go beyond them.” – Bruce Lee**
Bruce Lee was involved in a horrific motorcycle accident when he was younger. He was told, he would never be able to walk again.
In that moment, he had


Sat, 07/27/2019
"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:


Mon, 07/15/2019
Thruster
Build to heavy set of 3
"Tailspin"
AMRAP 14:
15 Thrusters (95/65)
30 Double Unders
15 Chest to Bar Pull-ups
30 Double Unders Notes: “Leadership is not about being in charge. Leadership is about taking care of those in your charge.” - Simon Sinek
What defines a leader? Is it promotion, titles, or status? We realize that is not the case.
We’ve all met others at some point in our lives that were, title wise, on an identical level. Both been students in schoo


Wed, 06/12/2019
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


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, 08/08/2018
“Fire Alarm”
For Time:
3 Rounds Bergeron Beep Test
50/35 Calorie Row
3 Rounds Bergeron Beep Test
50/35 Calorie Row
3 Rounds Bergeron Beep Test
1 Round of Bergeron Beep Test:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees L2
Sub 35/25 Cal Row
L1
2 Rounds Beep Test
25/18 Cal Row
2 Rounds Beep Test
25/18 Cal Row
2 Rounds Beep Test Notes: The focus today will first be on the thrusters and the pull-ups. The goal here is to be able to complete the thrusters unbroken ev


Mon, 06/18/2018
Squat Clean Thruster
Build to a Heavy Single
“Chalant”
For Time:
21 Lateral Barbell Burpees
21 Power Cleans (135/95)
15 Lateral Barbell Burpees
15 Hang Squat Cleans (135/95)
9 Lateral Barbell Burpees
9 Thrusters (135/95) L1
15-9-6
Burpees
Hang Power Cleans or MB Cleans
Burpees
Hang Power Cleans or MB Cleans
Burpees
Push Press Notes: The burpees in today’s workout can be considered the station where athletes can just keep moving. Speed here is less important th


Fri, 12/29/2017
Thruster
Heavy Single
followed by…
“Raise the Bar”
AMRAP 8:
3 Thrusters (95/65)
3 Toes to Bar
6 Thrusters (95/65)
6 Toes to Bar
9 Thrusters (95/65)
9 Toes to Bar L2
Sub Hanging Knee Raise
L1
Sub Sit-ups Notes: In most of these workouts that are ascending ladders, the first few sets are a trap. The workout doesn’t truly begin until the round of 12. While going unbroken in the first few rounds is doable, the priority is consistent movement once we reaching the se


Thurs, 08/03/2017
A) 21-15-9
RX
Cal Row
Thruster (75/55)
Sit Ups B) ROMWOD Notes: Use a weight you can do unboken on the thrusters for at least the 21. This is a sprint. Focus on the intent of the workout, not the RX weight. #WOD #21159 #CalRow #Row #Thruster #Situps


Wed, 07/05/2017
A) Snatch Complex
Every 90 Seconds for 7 Rounds
Rx
Snatch Pull + Snatch
70%-75%-80%-85%-90%-80%-70%
L2
Snatch pull + power snatch
add weight as needed B) For Time
RX
10 Power Snatch (135/95)
15 Thrusters
30 Deadlift
15 Thruster
10 Power Snatch
L1
10 Hang Power Snatch
15 Thruster
30 Deadlift
15 Thruster
10 Power Snatch Notes: Use the same bar for all three movements. Let the power snatch dictate the weight… not the deadlift. Focus on accuracy; your fir