
19 Ways to Practice Self-Love
"To fall in love with yourself is the first secret to happiness." -Robert Morely Self-love is the ability to know what you deserve in all aspects of your life. Developing self- love not only creates confidence, it also gives you insight into your true authentic self. People with healthy levels of self-love have better relationships, are more resilient, and tend to have lower stress levels. Oftentimes we are afraid to develop our self love in fear of appearing self-absorbed o

Hand Care for Crossfitters
You’re on your last set of pullups, only 3 reps to go. All of the sudden you feel a weird stinging sensation on your right hand. You drop down from the pullup bar and notice a gash on the palm of your hand. It finally happened, you got your first rip! You look around.. you look for your coach. Now what?! Hand tears may seem inevitable in CrossFit, and maybe they are. But I’m here to tell you that there are several good ways to prevent rips from happening. All it takes is some

Tuesday, December 31st - Snatches and Burpees
M-1: Snatch
6 Sets:
1 Hang Snatch
1 Snatch M-2: Amrap 8
Option A:
4 Burpee Box Jump Over (24/20")
12 DB Box Step Over (24/20")
Option B:
4 Burpee Box Jump Over (20/12")
12 DB Box Step Over (20/12)") (35/20#)
Option C:
4 Burpee Box Step Over
12 DB Box Step Over

Monday, December 30th - Cleans and Deads
M-1: Clean
6 Sets:
1 Hang Clean
1 Clean
*Start working sets at 60% 1RM clean, and build to a challenging but technically sound weight.
*Take around 2:00-3:00 rest between each set
*(Allow 20 min for this) M-2: 5 Rounds For Time
Option A:
15/12 Calorie Row
10 Deadlift (225/155)
15/12 Calorie Row
Rest 1:00 B/t
Option B:
15/12 Calorie Row
10 Deadlift (185/125)
15/12 Calorie Row
Rest 1 min b/t
Option C:
12/10 Calorie Row
10 KB Deadlift
12/10 Calorie Row

Sunday, December 29th - CARDIO FOR THE WIN
M-1: EMOM 8
Option A:
1) 2 Kip Swings + 2 C2B + 2 Bar Muscle Up
2) 3-5 Strict HSPU
Option B:
1) 2 Kip Swing + 2 Pull up + 2 C2B
2) 6-10 Strict Box HSPU (Should be a challenging number)
Option C:
1) 4 Pull Up Negatives @31X1 (3 sec count down), 1 second pause at top and bottom, explode on way up) or 4 Ring Row Negatives (3- sec count down)
2) 5-8 Double DB Z Press M-2: AMRAP 30
Option A/B/C:
30 Calorie Bike
30 Calorie Row

Saturday, December 28th - LUNGE and FAST WORK
M-1: EMOM X 8
4 Barbell Front Rack lunges (Step Back) M-2: AMRAP 4 X 3 (1 Minute Rest B/T)
Option A: 5 Shoulder to Overhead (115/75)
5 Box Jump Over (24/20)
10 Wall Ball (30/20)
Option B:
5 S2OH (95/65)
5 Box Jump Over (20/12)
10 Wall Ball (20/14)
Option C:
5 DB S2OH
5 Box Step Over
10 Wall Ball
GEAR 3

Friday, December 27th - Well, i'm sorry lungs
M-1: Every 1:30 X 8
Option A:
2 Split Jerk
Option B:
2 Push Jerk
Option C:
2 Push Press
*Start @60% and build to a technically challenging but sound weight. M-2:
Amrap 20
Option A:
2 Rounds:
20/15 Calorie Bike***
15 T2B
10 Devils Press (50/35)
2 Rounds:
20/15 Calorie Bike
5/3 Ring Muscle Up
10 Devils Press
Option B:
2 Rounds:
20/15 Calorie Bike
15 T2B
10 Devils Press (35/20)
2 Rounds:
20/15 Calorie Bike
5/3 Jumping Ring Muscle Ups
10 Devils Pr

Thursday, December 26th - POST CHRISTMAS GAINZZZZ
M-1: Back Squat
15 Min to build to Heavy single
Then:
4 X 1 @ 80 - 85% of todays heavy single M-2: For time:
Option A:
75 Double Under
30 KB Goblet Squat (53/35)
60 Abmat Sit-Up
30 KB Goblet Squat (53/35)
75 Double Under
Option B:
75 Double Under
30 KB Swing (35/20)
60 Abmat Sit-Up
30 Goblet Squat (35/20)
75 Double Under
Option C:
50 Single Under
30 KB Goblet Squat
40 Abmat Sit-up
30 KB Goblet Squat
50 Single Under
Gear 3

Tuesday, December 24th - 12 DAYS OF CHRISTMAS!
M-1: "12 Days of Christmas WOD"
RX:
1 Ring Muscle Up OR Ropeclimb
2 Power Snatch (155/105)
3 Burpee Box Jump (24/20)
4 HSPU or Ring Dip or Push Up
5 DB Hang Squat Clean (50/35)
6 Pistol Squats or Air Squats
7 KB Swing (70/53)
8 T2B
9 Wall Balls (20/14)
10 S2OH (155/105)
11 Deadlifts (155/105)
12 Sandbag Cleans
SCALED:
1 Banded Pull Up or 1 Rope Walk-up
2 Hang Power Snatch
3 Burpee Box Step-up
4 Knee Push Up
5 DB Hang Power Clean
6 Air Squat
7 KB Swing