Smooth as Tennessee Whiskey


“I believe that anyone can conquer fear by doing things he fears to do,
provided he keeps doing them until he gets a record of successful
experiences behind him.” – Eleanor Roosevelt

Death by Burpees

Min 1- 1 burpee

Min 2- 2 burpees

Min 3- 3 burpees

Min 4- 4 burpees

etc….each minute burpees go up by 1 until can cannot complete in the given minute.

Can anyone finish the round of 20?


Dancing in the Dark


“I learned inspiration does not come like a bolt, nor is it kinetic, energetic,
striving, but it comes to us slowly and quietly and all the time, though we
must regularly and every day give it a little chance to start flowing, prime
it with a little solitude and idleness.” – Brenda Ueland

In a 2:30 window:

Complete 10 Dball over shoulder 100 lbs, then max pistols in remaining time.

Continue/repeat 2:30 window until you accumulate 100 pistols.


*Time to beat- 9:29



“The conciousness of self is the greatest hindrance to the proper
execution of all physical action.” – Bruce Lee

With a 20:00 Time Cap

60 Clean and Jerks for Time
Every 4:00 (including the start), complete:
15/12 Calorie Row
10 Toes to Bar

Weight climbs every 20 repetitions.
Weight #1 – 95/65
Weight #2 – 135/95
Weight #3 – 185/135

*Workout is from CompTrain, this is the individual version but they have a team version on their website.



“The quality of a person’s life is in direct proportion to their commitment to excellence.” -Vince Lombardi

Partner WOD

5 rounds for time:

200m run

15 GHD Situps


Partner 1 completes run while partner 2 rests, then partner 2 completes the run while partner 1 rests

Then partner 1 completes GHD situps while partner 2 rests, then partner 2 completes GHD situps while partner 1 rests

Then partner 1 completes HSPU while partner 2 rests, then partner 2 completes HSPU while partner 1 rests


Salty Whiskers

“To exercise at or near capacity is the best way I know of reaching a true introspective state. If you do it right, it can open all kinds of inner doors.” -Al Oerter – 4 Time Olympic Gold Medalist in Discus

4 rounds for time:

800m run

20 yard Handstand walk