"BFF" Teams of 2 AMRAP 20: 50 Wallballs (20/14) 40 Kettlebell Swings (53/35) 30/24 Calorie Row 20 Wreck Bag Over Shoulder (70/50) #bff #WOD #amrap #wallballs #kettlebell #kettlebellswings #row #wreckbag

"Kelly" 5 Round: 400 Meter Run 30 Box Jumps (24/20) 30 Wall Balls #WOD #kelly #run #boxjumps #wallballs

"Thumb War" 5 Rounds: 1 Minute Wallballs (20/14) 1 Minute Hang Power Snatch (75/55) 1 Minute Bike Calories 1 Minute Rest #WOD #thumbwar #wallballs #wallballs #assaultbike #hangpowersnatch

"Toon Squad" Teams of 3 3 Rounds: 4 Minute Bike Calories 3 Minute Wallballs (20/14) 2 Minute Burpees # DAILY MINDSET **“It’s not the stress that kills us. It’s the reaction to it” - Hans Selye** Frame of reference is everything. The most successful in life are able to frame their thoughts to serve them. If there is a single trait we must master to get to where we want to go, it’s that. Our perspective. To see an obstacle, as simply part of the way. To see that

"Halftime" 30-20-10: Dumbell Power Snatch (50/35) Wallballs (20/14) Directly Into... 10-20-30: Burpees Calorie Row # DAILY MINDSET **“I can accept failure. Everyone fails at one time. But I can’t accept not trying.” – Michael Jordan ** Michael Jordan is re-known for his incredible work effort. In this quote he speaks to the dedication to the process. And no matter what our goals is, whether it be in the gym, at work, or at home, this central theme rings true.

"Frank the Tank" AMRAP 5: Buy-In: 50 Wallballs 12 Deadlifts (185/135) 12 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 35 Wallballs 9 Deadlifts (225/155) 9 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 20 Wallballs 6 Deadlifts (275/185) 6 Lateral Barbell Burpees # DAILY MINDSET **“The carpenter doesn’t show up to the job with a single hammer, and a single nail.”** To be successful, we need to think of ourselves as a toolbox. A vast ar

"Wreck Trek On the 10:00 x 3 Rounds: 200 Meter Run 15 Toes to Bar 200 Meter Wreck Bag Run (50/35) 15 Wallballs (30/20) 200 Meter Run # DAILY MINDSET **“I do not want to waste any time. And if you are not working on important things, you are wasting time.” – Dean Kamen** Imagine generalizing our lives into two categories: Urgent things, and important things. Urgent things are responding to text messages, emails, and putting out small fires throughout the day at w

Deadlift Heavy Set of 6 Heavy Set of 4 Heavy Set of 2 "Optimus Prime" AMRAP 7: Wallballs (20/14) On the Minute: 5 Deadlifts (225/155) Notes: **“The most important decision we make is whether we believe we live in a friendly or hostile universe.” - Albert Einstein** We don’t get what we want. We get what we expect. The world will treat us the way we expect to be treated. If we believe it’s “dog eat dog”, and “every man for himself”, then we are doomed to believe

"Kelly Rowland" For Time: 50/35 Calorie Row 3 Rounds of “Kelly” 50/35 Calorie Row 1 Round of Kelly: 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (20/14) Notes: **“Work your land” - Tim Storey** If the farmer focuses on the fruit, and ignores the root, the tree will never grow. To “work our land” is the fundamental understanding that our actions today are the seeds we are planting for tomorrow. Every seed we plant, whether positive or negative, is a vote for

"Meter Maid" For Time: 200 Meter Run 27 Wallballs (20/14), 27 Box Jumps (24/20) 200 Meter Run 21 Wallballs (20/14), 21 Box Jumps (24/20) 200 Meter Run 15 Wallballs (20/14), 15 Box Jumps (24/20) 200 Meter Run 9 Wallballs (20/14), 9 Box Jumps (24/20) 200 Meter Run Notes: “Everyone makes mistakes. Not everyone owns them.” It can be ever-tempting to blame a failure on an external factor. Yet when we do, we gain nothing. We shirk responsibility, and with that, a learn