"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

“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

Deadlift Build to heavy set of 3 "Smooth Criminal" AMRAP 15: 60 Double Unders 30 Wallballs (20/14) 15 Deadlifts (245/165) Notes: “The Marshmallow Experiment” The experiment began by bringing in children into a room, one by one, and sitting them down in a chair with a single marshmallow in front of them. #WOD #deadlift #smoothcriminal #amrap #doubleunders #wallballs #wb

“19.5” For Time: 33-27-21-15-9 Thrusters (95) Chest to Bar Pull-ups 20 Minute Time Cap OR “Wall-E” AMRAP 20: 30 Single Arm Dumbbell Push Press (50/35) 30 Double Unders 30 Wallballs (20/14) 30 Double Unders # DAILY MINDSET “If you can’t fly, then run. If you can run, then walk. If you can’t walk, then crawl. But whatever you do, you have to keep moving forward.” – Martin Luther King Jr Comedian Jerry Seinfeld had a daily practice, which was a promise to himself. To “never brea

"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

"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 Notes: In this high intensity interval workout, the wallballs only happen once as a buy-in to the remaining two movements. The big set of wallballs is the first set. A good time a

"Fight Gone Bad" 3 Rounds: 1 Minute Wallballs (20/14) 1 Minute Sumo Deadlift High Pulls (75/55) 1 Minute Box Jumps (20") 1 Minute Push Press (75/55) 1 Minute Calorie Row 1 Minute Rest Notes: In the classic CrossFit benchmark workout “Fight Gone Bad”, athletes will spend one minute at each of the five stations with no rest between. Following the row, athletes will have one minute rest before beginning back on the Wallballs. All weighted movements should be completed at

“Vader” 3 Rounds: 24/17 Calorie Row 21 Wallballs (20/14) 18 Alternating Dumbbell Snatches (50/35) 15 Lateral Burpees over Rower Notes: In this new CompTrain Class benchmark workout, looking for athletes to choose a wallball and dumbbell weight that they could complete 21+ repetitions unbroken when fresh. Men will go to 10’ targets and women to 9’. Burpees are lateral over the rower, with no need to stand tall between repetitions. If short on rowers, stagger by 2-3 minute

Power Snatch Build to heavy set of 5 "Play Ball" 3 Rounds: 10 Power Snatches (115/80) 20 Box Jump Overs (24/20) 30 Wallballs (20/14) Scale Options: Hang Snatch Box Jumps or Steps Med Ball Squats MetCon: 10 MB Hang to Overhead 20 Plate Jump Overs 30 MB Squat Notes: The power snatch is the focus on this Weightlifting Wednesday. Athletes will start out by building to a heavy set of 5. These reps are meant to be performed touch and go, with excellent technique takin

"Dirty Thirty" For Time: 30 Box Jumps (24/20) 30 Chest to Bar Pull-ups 30 Kettlebell Swings (53/35) 30 Front Squats (115/80) 30 Toes to Bar 30 Push Press (115/80) 30 Deadlifts (115/80) 30 Wall Balls (20/14) 30 Burpees 30 Double Unders Subs C2B: Pull-up, Jumping C2B KB Swing: Russian T2B: Hanging Knee, Knee is Chest, Sit-up DU: 60 Singles L1 Sub 20 Reps Box Step Up Ring Rows Russian KB Swing Goblet Squat Sit-Up Push Press Deadlift Wall Ball Burpee S