WOD 12.4.2018

You build on failure. You use it as a stepping stone. Close the door on the past. You don’t try to forget the mistakes, but you don’t dwell on them. You don’t let it have any of your energy, or any of your time, or any of your space.
— Johnny Cash


Every 5 Minutes For 5 Sets:
40 Seconds Max Effort Airdyne
15 Second Transition
20 Seconds Max Rep Pull-ups

WOD 12.3.2018

The people we surround ourselves with either raise or lower our standards. They either help us to become the best version of ourselves or encourage us to become lesser versions of ourselves. We become like our friends. No man becomes great on his own. No woman becomes great on her own. The people around them help to make them great. We all need people in our lives who raise our standards, remind us of our essential purpose, and challenge us to become the best version of ourselves
— Matthew Kelly


EMOM For 8 Minutes:
2 Cleans @80%

Back Squat

Find a Heavy 3 Rep

CF Kids WOD 11.26.2018


Skills and Drills

Tumbling & Handstands

Workout 7-12 Age Group

Movement Skill - Hip Hinge (Waiting in the Outfield!)

In Teams, AMRAP 6 Minutes:
Kick a ball to a target
Broad Jump Down & Back
3 Hip Hinges
3 Burpees

Workout 13-17 Age Group

Movement Skill - Sumo Deadlift High Pull

15 Minute AMRAP:
5 Kettlebelll Sumo Deadlift High Pulls
5 Push-ups
5 Air Squats

CrossFit Kids WOD 11.19.2018

Play gives children a chance to practice what they are learning.
— Mr. Rogers

Skills & Drills

Tumbling & Dot Drills

WOD (7-11 Age Group)

AMRAP 5 Minutes:
8 Squats to an Object
8 Burpees
2 Shuttle Sprints

WOD (12-17 Age Group)

Review Kettlebell Deadlift & Kettlebell Swing

10 Rounds For Time:
12 Kettlebell Deadlifts
8 Sit-ups/Slam Balls
6 Kettlebell Swings

WOD 11.13.2018

All who have accomplished great things have had a great aim, have fixed their gaze on a goal which was high, one which sometimes seemed impossible.
— Orison Swett Marden

Airdyne Conditioning

1 Set Every 4 Minutes For 5 Sets:
30 Second Airbike Sprint

Aim for similar RPMs as last week. Think of each interval as a non-sustainable interval. That is, you would not be able to sustain that pace at 35 seconds, but you can repeat the same calories for each set within that 30 second window.