Workout of the Day

Level Two
6 Rounds
40 Step-ups (total) (20”, 16”)
30 KB Tic Tacs (total) (24K, 16K)
20 Touch-Jump-Touch Intervals
10 KB Swings (24K,16K)
*45:00 Cap

Level One
Skill
Press
Push Press
Jerk

Strength
5:00 to find a “heavy 3” in the Press
5:00 to find a “heavy 2” in the Push Press
5:00 to find a “heavy 1” in the Jerk

Plate Farmer’s Walk/Bear Crawl Partner Relay
10:00 AMRAP
20 yards total (10 yd down and 10 yd back)
Alternating each round between:
Plate Farmers Walk (M: 45lb, W: 25lb)
Bear Crawl

Tip 463: Squat Training Tips To Use Range Of Motion To Your Advantage
*Post thoughts to comments

“Put all excuses aside and remember this: YOU are capable.” – Zig Ziglar

Congratulations to everyone who participated in the 2nd CF Classics Event on Friday!

Level Two
12 Rounds
200 M Run (From end of Parking Lot)
5 Thrusters (95 lbs, 65 lbs)
5 Pull-ups
*Jog Back Together, Average Time/ Round

then…
3 Rounds
1:00 Lateral Band Walk
1:00 ½ V-ups

Level One
Skill
Rowing

Partner Workout
3 Rounds
500 M Row (Can scale meters-goal is 3:00 or less on rower)
AMRAP
5 Jumping Pull-ups
5 Goblet Squats
Rest 2:00
*Record round splits (when Partner B finishes) & overall row meters
*Rest starts when Partner B is done rowing

What about Type 1 Diabetics?
*Post thoughts to comments 

“Do or do not. There is no try.” – Yoda 

All Levels
2-Person Team WOD
10 Rounds
8 Burpees
8 Wall Balls (20 lb, 14 lb)
Finish w/ 400 M Medball Run
*Alternate rounds 1 person works at time (5 total rounds/person)

All Levels
A1. Hor. Ring Rows x10 x 5
A2. Double Unders x20 x 5

7 Rounds
7 Hand Release Push -up
7 lateral Hurdle Hops
20 yd Bear Crawl

Mobility: 5 Rounds
:30 Table Top Crab Walk
:30 Deadbug
:30 Swimmers
:30 Rest

“The world of achievement has always belonged to the optimist.” – Harold Wilkins

Level Two
A. Find a 1 RM Hang Clean
B. Hang Clean x3x9 @ 75% of 1 RM for the day Rest :45
C1. Alligator Chops 15/15/15/15 x 3
C2. Accumulate :20 Fingertip Hang x 3
C3. Walking Barbell Lunges x10/legx3 (Heavy)

Level One (TEST DAY)
A. Hip Power Snatch
B. Hip Power Clean
C. Back Squat 3 RM
D. :90 Front Plank Hold

Mindfulness

“The last of the human freedoms is to choose one’s attitude in any given set of circumstances.” – Victor E. Frankl

Level Two
2K Time Trial
Rest 5:00

2 Rounds of 3-6-9-15
Thrusters (95 lbs, 65 lb)
Pull-ups
Rest 5:00
*Cap 5:00 per round
*Practice Jump Rope skills during rest

Level One
Skill
Kip Swing/Jumping Pull-up, Burpee, Wall Ball  Review

Partner Workout
3 Rounds
50 M Slide
50 M Skip
50 M Slide
50 M Skip
AMRAP
10 Burpee
10 Wall Ball
Rest 1:00
*Partner A Starts on Slide/Skip, Partner B on Burpee/WB AMRAP after Partner A finishes  Switch Immediately
*Rest Starts when Partner B is done with Slide/Skips
*Record Total Rounds per team

Why do most vegetarians go back to eating meat?
*Post thoughts to comments

“If you don’t like something, change it. IF you can’t change it, change your attitude. Don’t complain.” – Maya Angelou

Level Two
30:00 AMRAP
400 M Run
10 KB Swings
10 Touch Jumps Touch Interval
10 KB Cross Chops (/side)
10 Box Jump (Step Down)

Mobility Circuit
4 Rounds
:30 Spiderman Walks
:30 Elephant Walk
:30 Front Plank Hold
:30 Toes to Sky
Rest :30

Level One
Skill
Handstand Push-up Progressions

WOD
3-2-1-3-2-1
Press
Chin-up
*For load

then…
2x400m
Rest 5:00

Sitting is killing you
*Post thoughts to comments

“Only those who will risk going too far can possibly find out how far one can go.” – T. S. Elliot

Congratulations to Dan, Leah, Nicole, and Sean on their performance at the Central TX Showdown this past weekend!

Level Two
A. In 12:00, work to a heavy single in the Hang Snatch
B. On the minute, every minute for 7:00 Hang Snatch x 3 @ 75% of today’s single

then…
4 Rounds
5 Deadlift @ 100% of 1 RM Clean
5 CTB Pull-ups
5 Plate Farmer’s Walks (red line to red line)

then…
Glute Straight Leg Raise 30/leg

Level One
Skill
Frank Squats
Thrusters

5 Rounds
:45 6 Thrusters (95/65 lbs) / 6 Lateral Bar Hops
Rest 2:15
*Total Rounds completed, start over each set

Why you shouldn’t burn more than 4,000 calories a week through exercise
*Post thoughts to comments

“I’m a big believer in starting with high standards and raising them. We make progress only when we push ourselves to the highest level. If we don’t progress, we backslide into bad habits, laziness and poor attitude.” – Dan Gable

All Levels
2-3 Person Teams
30 Pull-ups
60 DB Thrusters
300 Double Unders (Singles 1 to 1)
60 Pull-ups
30 DB Thrusters
*1 person works at a time

then…
3 Rounds
10 Windmills/side
10 Wrestler Bridges

All Levels
A1. Goblet Good Mornings x10 x 3
A2. Horizontal Ring Rows x10 x3

2-4-6-8-10
1 Arm KB Lunge/Leg
Russian KB Swing
Rocket Jump
100 M Run
*M: 24K, W:16K
*10:00 Cap

5 Rounds
:30 Table Top Crab Walk
:30 Deadbug
:30 Swimmers
Rest :30

Shift from the Dreaded Drama Triangle to *The Empowerment Dynamic
*Post thoughts to comments