40 min emom
1. 5ish mat handstand walk
2. 10 sKTE
3. 8-10 ring rows @2020
4. 10 hip X or 10 supermans

Quote of the day: “A master in the art of living draws no sharp distinction between his work and his play; his labor and his leisure; his mind and his body; his education and his recreation. He hardly knows which is which. He simply pursues his vision of excellence through whatever he is doing, and leaves others to determine whether he is working or playing. To himself, he always appears to be doing both.”

L.P. Jacks

Aidan MalodyComment

A. 3 sets
OHS x 15 (2:00)

B. 3 sets
KB Front Rack Step Ups @ 30X1 x 6-8(1:00)

C. 4 sets
10 Dual Kb Dead (:30)
20m DB Bear Crawl (:30)
10-15 TTB (:30)
Run 200m (1:30)
* each run should be faster *

Quote of the day: “The World is my country, all mankind are my brethren, and to do good is my religion.” - Thomas Paine

Aidan MalodyComment

Partner Workout:
2k Row Relay (200m)
300 Double Unders
150 Partner Wall Ball
100 Burpee Over Box
75 Clean and Jerks
50 Sync V-Ups

Quote of the day: “Wise men speak because they have something to say; Fools because they have to say something.” - Plato

Aidan MalodyComment

A. Bench Press 5rm

B. For Time

DB Bench on Medicine Ball 10-9-8-7-6-5-4-3-2-1

Rope Climb 1-1-1-1-1-1-1-1-1-1

Quote of the day: “Always remember that you are absolutely unique. Just like everyone else.” - Margaret Mead

Aidan MalodyComment

A. 10 minute muscle up practice

B. 30 min amrap
15 squats
3 sPull ups
15 sit ups

Quote of the day: “The secret of getting ahead is getting started.” - Mark Twain

Aidan MalodyComment

In 4 minutes
Run 400
Max Alternate Step Jump Rope
Run 400
Max Step Ups

Quote of the day: “I have not failed. I've just found 10,000 ways that won't work.” - Thomas A. Edison

Aidan MalodyComment

A. KB Swing x15(1:00) x5

B. 3 rounds for time
10 Burpees
10 Tough Precision Jumps
10 Plate GTO
10 Cal Row

Quote of the day: “There is only one corner of the universe you can be certain of improving, and that's your own self.” - Aldous Huxley

Aidan MalodyComment

A. 3 sets
OHS @5551 x3 (2:00)

B. 3 sets
3 DB Muscle Snatch, 3 Arnold Press, 3 Windmill, 3 OHS
no rest between arms, (1:00 between sets)

C. 3 sets
10 Dual KB Clean (:30)
10 Tall Box Jumps (:30)
30m Dual KB Overhead Carry (:30)
AC 20/15 Cal Sprint (1:30)

Quote of the day: “Being entirely honest with oneself is a good exercise.” - Sigmund Freud

Aidan MalodyComment

For time:
unB CJ

10 down to 1

Quote of the day: “I never saw a wild thing sorry for itself. A small bird will drop frozen dead from a bough without ever having felt sorry for itself.” - D. H. Lawrence

Aidan MalodyComment

For time:
Run 400m
Double Unders 100-80-60-40-20
Air Squats 50-40-30-20-10

Quote of the day: “To stimulate wildly weak and untrained minds is to play with mighty fires.” - W. E. B. Du Bois

Aidan MalodyComment

A. 10 minute free handstand practice

B. 20 min amrap of:
5 mat handstand walk
7 wide grip strict pull ups
9 windshield wipers

Quote of the day: “A new yogi doesn't handstand on their first try, and a new teacher doesn't start out as a headliner. Be patient, and trust it's all going to add up and unfold in due time.” - Kathryn Budig

Aidan MalodyComment

A. Deadlift 5RM

B. 5 rounds for time
5 Deadlifts (65% of 5RM for the day)
10 Bar facing burpees

Quote of the day: "Don’t say you don’t have enough time. You have exactly the same number of hours per day that were given to Helen Keller, Pasteur, Michaelangelo, Mother Teresea, Leonardo da Vinci, Thomas Jefferson, and Albert Einstein." - H. Jackson Brown Jr.

Aidan MalodyComment

A. Overhead Squat 3x15
3 sets

B1. RNT Reverse Lunge @30X1 x6-8 (:45)
B2. DB Single Arm Z Press x10 (:45)

C. 10 min continuous effort:
10 DB side bends right arm
10 mat DB waiters walk right arm
10 DB side bends left arm
10 mat DB waiters walk left arm
:30-:45 front rack wall sit

Quote of the day: “I've learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel.” - Maya Angelou

Aidan MalodyComment

Row 500m
25 burpees
25 swings 16/12
25 burpees
Row 500
Run 400
20 burpees
20 swings 24/16
20 burpees
Run 400
AC 30/20
20 burpees
20 swings 32/24
20 burpees
AC 30/20

Quote of the day:  “It’s just a workout man, go out there and do it. If you have to put the barbell down for a second then put it down and pick it right back up again. I think overthinking can get you caught up in some bad scenarios.” - Josh Bridges

Aidan MalodyComment

A. 10 minutes working on pull up skills
(box, strict, kipping, ctb, butterfly)

B. “Cindy”
20min AMRAP of:
5 pull ups
10 push ups
15 squats

Quote of the day: “Be grateful for what you have and stop complaining - it bores everybody else, does you no good, and doesn't solve any problems.” - Zig Ziglar

Aidan MalodyComment

A. 10 minutes of handstand practice

B. 30 max kb swings
:30 max burpees
:45 max cal AC

Quote of the day: “Tensing your abs will amplify the intensity of the contraction of any muscle in your body.” - Pavel Tsatsouline

Aidan MalodyComment

CrossFit total
Back Squat

Quote of the day: “There can only be one state of mind as you approach any profound test; total concentration, a spirit of togetherness, and strength.” - Pat Riley

Aidan MalodyComment

Stair Run
40 russian swings
40 situps
Stair run
40 step ups
40 Plank kte
Stair run
40 lunges
40 v ups
Stair run
40 glute bridge
40 hollow rocks

For time

Quote of the day: “The new year stands before us, like a chapter in a book, waiting to be written. We can help write that story by setting goals.” - Melody Beattie

Aidan MalodyComment

Championship Fight Gone Bad
1:00 per station, constantly running clock
Wall Ball 20/14
Sumo deadlift high pull 35/25k
Box Jump 20"
Push press 35/25k
Row for calories
5 rounds

Quote of the day: “Life is not always easy to live, but the opportunity to do so is a blessing beyond comprehension. In the process of living, we will face struggles, many of which will cause us to suffer and to experience pain.” - L. Lionel Kendrick

Aidan MalodyComment