CrossFit On Track – CrossFit

“Get busy living or get busy dying” -Red, The Shawshank Redemption

Today’s workout is a tribute to the gift of healing and the power of prayer and hard work. 3 years ago, Erin Flynn had emergency neck surgery to fix a bulging disk. It was scary as hell and threatened to take away her livelihood, her social community and her ability to move normally. Thankfully, surgery went well and she recovered, but that time left its mark – a literal and emotional scar.

When something like that happens, your world can shrink because you’re scared of things you’d never known to fear! It presents a new daily challenge: Live in that fear or be thankful for life.

“Get busy living or get busy dying.” It’s a great line. This guy, Red, has just gotten out of prison and he’s scared shitless of having to figure out a new life for himself. He’s built his identity around fear and surviving in prison, and now the prison of fear has followed him outside upon his release. So, he has to choose to overcome that fear and take on new challenges or give up hope and await death. Ironically, as he comes to this point, he’s staying in the room of another inmate who has hung himself in response to the same question.

This workout is a tribute to Erin’s recovery, the hard work she’s put in to get healthy again and the choice she has to make every day to get busy living. Join us as we celebrate her victories for the past 3 years and pay respect to that journey!

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Warm-up (No Measure)


5 min x Walk/Jog/Bike


3 Rounds x

6/6 Single Arm DB Strict Press

6/6 Single Arm DB Upright Row

6/6 Single Arm DB Snatch

– light DB


3 Rounds

2 Wall Walks

15 American KB Swings

10 AbMat Sit Ups

Metcon (No Measure)


Skill: Hanging Movements x 12 min

– Pendulum Swing

– TTB Progression

– Kipping a Pull Up (on rings, with a band and on ground)

WOD Prep:

– Review Deadlift and Push Press Skill

– Build Deadlift to a medium weight

– Build DB Push Press to a medium weight

Metcon (AMRAP – Reps)


Every 90 sec x 6

+1 Strict Chest to Bar Pull Up

7 Toes to Bar

5 Chest to Bar

3 Bar Muscle Up

– scaled:

+1 Strict Pull Up

7 Toes to Bar

5 Pull Up

3 C2B

– ideally unbroken

EMOM x 6

50ft HS Walk

– unbroken distance attempts

– take at most 3 attempts to hit 50′ each minute

– try to turn around at the 25′ mark on your hands

Get Busy Living (AMRAP – Rounds and Reps)

“Get Busy Living”

18 min AMRAP


18 Alternating DB Hang Snatch

8 Deadlift @ 225/155

18 Pull Ups

– At minutes 3, 6, 12 and 15, complete 3 Bar Muscle Ups before resuming the workout

– At minute 9 complete 100ft of HS Walk before resuming the workout
Erin Flynn Tribute Workout