Workout of the Day:
Every minute on the minute, for 30 minutes, alternating movements between:
a) Rx+ Max Unbroken Handstand Push Ups, Rx Max Unbroken Push Ups
b) :30 Max Reps Kettlebell Swings (Rx+ = 70/54, Rx = 45/26)
c) :30 Max 10 m Sprints

“You have your way. I have my way. As for the right way, the correct way, and the only way, it does not exist.” – Friedrich Nietzsche




Workout of the Day:
5 rounds for reps, with no time component, of:
a) Hang Power Clean @ 60% ME
b) Unbroken Toes to Bar
c) Unbroken Strict Pull-Ups

“Success is not a good teacher, failure makes you humble.” – Shah Rukh Khan



Workout of the Day:
Part 1:
3 rounds, of:
10 Overhead Squats
20 Double Unders

Part 2: Every minute on the minute, for 12 minutes, alternating movements:
a) 2 x Overhead Squats, from floor, unbroken. Add weight and record heaviest.
b) :30 Max Reps Double Unders. Record TOTAL of the 6 rounds.

Part 3: Rotate through the following:
Handstand Hold

“We cannot change anything until we accept it. Condemnation does not liberate, it oppresses.” – Carl Jung



Workout of the Day:
Lurong #1
8 Lateral Bar Hop Burpees
7 Cleans
6 Front Rack Lunges
5 Shoulder to Overhead

There are three levels to this workout, plus different weights/movements by age/gender. If you’re “competing” in Lurong, make sure you’re doing the right weights/movements! This is the workout that we’re repeating at the end.

“The only way to make sense out of change is to plunge into it, move with it, and join the dance.” – Alan Watts




This is a running benchmark workout that I like to program annually or biannually. We did it first in May 2014 – check out this blast from the past. I hate running, but I love arguing: Running is arguably the most important component of fitness. You should do it: sometimes miserable long distances, sometimes miserable intervals, and sometimes miserable sprints.

Workout of the Day:
Run 1 mile, rest 6:00
Run 800 m, rest 3:00
Run 400 m, rest 1:30
Run 200 m

There will be three scores that we put into WODIFY today: your mile time, your 800 m time, and your total time to complete this workout.

“It is better to conquer yourself than to win a thousand battles. Then the victory is yours. It cannot be taken from you, not by angels or by demons, heaven or hell.” – Buddha



Quarter Gone Bad is an invention of a relic of a decade ago: CrossFit Football (one of the CF originals who modified programming to fit the specific requirements of football, rugby, and other similar sports.) They saw Fight Gone Bad – designed for martial artists – and wanted one designed for their sport. This is the result: it’s significantly heavier, though has way more rest built in than yesterday’s Fight Gone Bad. Both workouts are designed to elicit responses unique to their sport. FGB sucks from minute 3 to 17; QGB waits a little bit longer before it kicks your ass, though both will leave you like a heaping pile of mashed potatoes.

Workout of the Day:
“Quarter Gone Bad”

Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds

ED: Above is how the original QGB was written. I think we’d now write it easier as:

a) :15 Max Reps Thruster (135/95)
b) :15 Max Reps Weighted Pull-up (50/30)
c) :15 Max Reps Burpees

“You, yourself, as much as anybody in the entire universe, deserve your love and affection.” – Buddha