Friday 3.15.19 Leadership


“Leadership is not about being in charge. Leadership is about taking care of those in your charge.”

What defines a leader? Is it a promotion, a title, a stature?
We realize that is not the case, as we’ve all met leaders through the course of our lives that were, title wise, on our identical level. We could have both been students in school, teammates on a sports team, or co-workers in a job. Yet something set them apart, and it was distinct. We remember them not for what they said, and often not even by what they did – we remember them by how they made us feel.

There’s a line that’s been said a million times over.
“Why did you do it?”
“Because he (or she) would have done it for me”.

True leadership is not a title.

Nicki Lauren Elissa Shana


After Hours
For Time:
Russian Kettlebell Swings (70/53)

After Each Round:
15 AbMat Sit-ups
30 Double Unders

Friday Night Lights
Open WOD 19.4


THURSDAY 3.14.19 – Courage

 Have Courage and Believe

“Life shrinks or expands in proportion to one’s courage.” – Anais Nin.

Sing out loud. Dance when you feel like it. A child’s life feels limitless because they are not confined by fears of failure or humiliation. They march forward with hope and determination because they don’t know any better. They haven’t been beaten down, they haven’t experienced failure. They embrace life and all it has to offer with open arms.

What can we take from this? We need to Believe in ourselves and our abilities.
Simple as that! You just have to believe as strongly as kids do. When you consider everything possible, you will achieve a lot more.

Have Courage and stop limiting your goals, start seeing how successful you truly are. If you don’t believe then you’ll never achieve.


2 Power Clean + 2 Push Press

15:00 AMRAP
200 M. Sandbag Run 50/35
1 Rope Climb
20 Box Jump 24/20

Rest or Alternate Active Rest
see sugarwod app



Apply what you learn, You learn what you apply.

“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin

The musician doesn’t learn by listening. The musician learns, by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.



Back Squat

Heavy 5

1000 M. Row
50 Wallballs 20/14
30 Toes to Bar

Pause Back Squat
7×1 (pause 3 seconds in the bottom)

“Wednesday Primer”
“On The 2:00” x 3 Rounds (18:00):
A) 15/12 Calorie Row, 7 Power Snatches, 7 Overhead Squats
B) 15/12 Calorie Row, 15 GHD Sit-Ups
C) 15/12 Calorie Row, 7 Thrusters, 7 CTB Pull-Ups


TUESDAY 3.12.19 – Character


“You’re not your job. You’re not how much money you have in the bank. You’re not the car you
drive. You’re not the contents of your wallet. You’re not your (expletive) khakis.” – “Fight Club” (Movie)

The football player wears shoulder pads and a helmet.
The chef puts on an apron.
The accountant brings a suitcase everywhere she goes.
These are materialistic identifiable’s, but it tells us nothing about who they really are.

If we were to take away our job and our possessions, who are we and how would one describe us?

Let our character define us for the good. Let it be our loudest statement.

5 Rounds, “On the 5:00”:
15 Barbell-Facing Burpees
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Rx – 155/105

Ring Muscle Ups
On the 3:00, 6:00, 9:00 and 12:00:
15/12 Calorie Row
40 Double-Unders
35-40% of Max Ring Muscle-Ups
Time remaining after each set is rest.

Not for score, but for quality practice on the rings.

5 Rounds, “On the 5:00”:
15 Barbell-Facing Burpees
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Comp- 155/105


FRIDAY- Success


“Don’t judge each day by the harvest you reap, but rather by the seeds you plant.” – Robert Lewis Stevensen

For Time:
100 Double-Unders, 50 Reverse Lunges, 25 Push-ups
80 Double-Unders, 40 Reverse Lunges, 20 Push-ups
60 Double-Unders, 30 Reverse Lunges, 15 Push-ups
40 Double-Unders, 20 Reverse Lunges, 10 Push-ups
20 Double-Unders, 10 Reverse Lunges, 5 Push-ups


Friday Night Lights




Odd Object Thursday

Thursday 3.7.19

24:00 AMRAP

Teams of 3-4

Sled Push/Pull 90/60 length of Rope
100 M. Farmers Carry 53/35
200 M. Medball Run
10 Plate Burpees 25/15 (Burpee to plate then lock plate out overhead)
Relay style Athlete 1 starts sled push then pulls sled back to start position then moves on to farmers carry, Athlete 2 starts sled push and pull when athlete 1 is done. Athletes must move continuously teammates may not pass person ahead of them.
Score is total rounds + Reps reached as a team



option active recovery WOD