W.O.D. Friday 6/28/19


W.O.D. Friday 6/28/19


“You can easily judge the character of a person by how they treat those who can do nothing for them.” – Johann Wolfgang von Goethe

Cue, craving, response, reward.
In “Atomic Habits”, by James Clear, this is the loop process that determines many of our actions.

A large part of the above is the final piece – the reward. We can be reward oriented creatures. Which in all reality is not a bad thing. We find ourselves in trouble however, when it is the only thing.

The quote above gives us something to think about. Sometime today, we’ll come across the individual who can offer us the least. Potentially even, “do nothing for us”. We’ll know who it is when we see them.

How we act inside that moment is the reality of our character.

2012 CrossFit Games Chipper

(In this chipper, the athletes had all bars preset. We will not. One bar, load and unload accordingly)

25 minute cap

For time:

10 Overhead squats 155/105
10 Box overs 24/20
10 Thrusters, 135/95
10 Power cleans 205/125
10 Toes to bar
10 Burpee Ring muscle-ups
10 Toes to bar
10 Power cleans
10 Thrusters,
10 Box overs
10 Overhead squats

*One bar only, unless scaling a certain movement. Loading and unloading the bar is part of the workout
*Scale Ring Muscle ups 1:1 with burpee bar muscle ups or 1 burpee + 2 chest to bar or pullups per ring muscle up