Workout of the Day

Friday June 15, 2018

“What is defeat? Nothing but education; nothing but the first steps to something better.” – Wendell Phillips A. 5×3 Strict Press B. For Time: 20-18-16-14-12-10-8-6-4-2 – Wallball @ 20/14 10-9-8-7-6-5-4-3-2-1- T2B 12 Minute Time Cap Performance = RX Fitness: Wallball @ 20/14 | Knee’s to Elbows Fitness Light: Wallball @ 14/10 | Knee’s to Chest…

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Thursday June 14, 2018

“Never confuse movement, with action” A. 3 Rounds For Quality: 200M Sled Push (Light and Fast) 25 Banded Good Mornings 25 Glute Bridges (Feet on a bench) B. 4 Rounds 400M Run 10 Strict Pull Ups 20 Push Ups 30 V-Ups Performance = RX Fitness Light: 3 Rounds: 10 Ring Rows | 15 Push ups…

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Wednesday June 13, 2018

“Mentally prepare yourself for the difficulties and fuck ups that are inevitably coming for you.” A. EMOM x 20 3 Power Cleans 3 Front Squats 3 Shoulder to Overhead Bonus A. 50,40,30,20,10 Cal on Bike (1:1 Work to rest) B. 3 Rounds: 10 T2B | 10 Tuck Ups | 10 Hollow Rocks | 10 Second…

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Tuesday June 12, 2018

If it isn’t going to move you closer to your goal remove it from your schedule. A. EMOM x 12 Min 1: 3 Deadlift Min 2: Max Effort Ring Dips Min 3&4: Recovery Jog B. 3 Rounds 25 OHS @ 115/75 25 C2BPU Performance: OHS @ 95/65 | C2B Fitness: OHS @ 75/55 | Pull…

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Monday June 11, 2018

“You do what others are unwilling to do because you now the real game is self mastery.” A. Back Squat 5×2 90 second bike after each set B. AMRAP 10 60 DB Snatches @ 70/50 40 HSPU 20 Burpees Over DB Performance @50/35 | HSPU Fitness @ 50/35 | 6 Wall Walks Fitness Light @…

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Sunday June 10, 2018

A. 30 Turkish Get Ups for Quality B. Jackie 1000M Row 50 Thrusters @45/35 30 Pull Ups Performance = RX Fitness: 30 Ring Pull Ups Fitness Light: 50 Thrusters @ 35/15 | 30 Ring Rows Open Athletes: Rest Day. ROM WOD If you want to learn more about the zone diet and get meal ideas…

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Saturday June 9, 2018

Team work makes the dream work A. AMRAP 20 Partner 1: Max Cals on Bike Partner 2: 10 HPC @ 155/105 | 15 Wallball @ 20/14 Performance @ 135/95 Fitness @ 115/75 Fitness Light @ 95/65 Bonus A. 7x Power Snatch + Hang Snatch + OHS B. For Time: 50 GHDSU / 5 Rope Climbs

Friday June 8, 2018

“Your goals don’t care about your problems.” A. 10 Minutes to Find a Heavy Thruster B. For Time: 10 Thrusters 185/125 | 165/115 | 155/105 | 135/95 | 115/75 | 95/65 | 75/55 10 Burpee Box Jump Overs @ 24/20 60 Seconds rest after each round Performance 155/105 | 135/95 | 115/75 | 95/65 |…

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Thursday June 7, 2018

“Prepare for none of it to work.” A. 3 Rounds 100 Ft Walking Lunges 100 Ft Single Arm Farmers Carry (AHAP) 100 ft Sled Push (AHAP) 100 Ft Sandbag carry B. Tabata 1. Cal Bike 2. Cal Row When we asked our buddy Matt “Hey Matt, why do you CrossFit?” He had this to share…

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Wednesday, June 6, 2018

“Mental toughness is the ability to continue according to plan in a way that is in line with your values even though negative thoughts and emotions are pulling you in another direction.” A. 7x 1 Power Clean + 3 Push Jerks B. AMRAP 18 18 Wallball @20/14 15 Cal Row 12 S2OH @ 135/95 9…

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