Category Archive

“You make a living with what you get, you make a life with what you give.”-Winston Churchill Part A: For 12 Mins , Building in weight Preform … 2 Deadlifts 1 Hang Power clean 2 Push Jerks *Roughly 1-2 mins rest between attempts Part B: “Dt” 5 Rounds For Time (10 Minute Cap) 12 Deadlifts 9 Hang Power Cleans 6 … Read More

“What we resist will persist.”-Eckhart Tolle Part A: Heavy Cluster Single Part B: “Fran” 21-15-9 Thrusters Pullups

“You create your reality , Manifest with child like creativity and Joy.” Part A : Cleans Increasing Weight 3@75-80% 3@80-85% 2@85-90% 1@90-95% 1@95-100% 1@100-PR% Part B: 10 Min AMRAP 60 Double Unders 10-20-30-….Wallballs 20/14

“You are not your thoughts.” Part A: Front Squats 4×3 Building Starting @80% Part B: “Microwave” 7 Thrusters 75/65 7 Pull Ups 7 Burpees

“Just as if you stop eating you die, if you stop continuing to challenge yourself , Your spirit will die.”-Master Byung In Lee Part A: Bench Press 4×3 @ 80% Part B: “Abbi” Buy In : 50 Sit ups 15 Burpees then ….. 20-15-10 Deadlifts 225/155, MRX 155/115 Kb Swings 53/35 MRX 35/25 Then …. Buy Out: 100 Double Unders … Read More

“The purpose of all our training is to find peace within ourselves.”-Shifu Yan Lei Partner WOD : “Jo Vargas “ For time with Partner 400m Run (Together) 86 Push Ups (Partner Holds Hollow Hold, No reps to be completed unless both partners are doing theyre job ) 86 WallBalls (Partner holds Plank ) 86 Box Jumps 24/20 (Partner Holds Dumbbells … Read More

“The Person who’s says “it cannot be done” should not interrupt the person doing it.”-Chinese Proverb Part A: on the 2:00 x 3 sets 5 Deadlifts *Start Working Set @ 75% and Build To Heavy 5 Reps Part B: 11 Min AMRAP 5 Deadlifts 315/225 18 Wallballs 20/14 17 Burpees Over Bar Monster Mash: 3 Rounds for time 18 Calories … Read More

“Empty your mind , Be formless, shapeless , like water . Put water in a cup , it becomes the cup . Water can flow or creep or drip or crash . Be water my friend.”-Bruce Lee Part A: On the 2:00 x 4 sets 6 Back Squats @ 70-75% Part B: Row Conditioning 7 Rounds 500M Row *Rest 1 … Read More

“Light the lantern of your mind and keep it bright every single day.”-Shifu Yan Lei Part A: On the 2:00 x 3 sets 5 Push Jerks *Start First Working Set @ 75% And Build in Weight From There Each Set Part B: 12 min AMRAP 9 Push Jerks 115/85 30 Double Unders 9 Pull Ups 30 Double unders

“Do not dwell on the past, Do not dream of the future , Concentrate the mind on the present moment.”-Buddah Part A: Bench Press On the 2:00 x 10 For total Load 10-9-8-7-6-5-4-3-2-1 *Must be unbroken Part B: 5 Rounds x 3MIN AMRAP 3 Power Cleans 135/95 6 Pushups 9 Air Squats *Rest 1 Min between rounds