Entries by AVW

WOD: 12.11.18

“If you’re tired of starting over, stop giving up.” —Unknown   Weightlifting Push Jerk 4×3 @75% 3×2 @80% 2×1 @85% W.O.D. FIT: Metcon (Time) FOR TIME: 4 rounds of: Row 20/15 calories Rest :30 Then… 500 Single unders for time PERF: Metcon (Time) FOR TIME: 4 rounds of: Bike 20 calories Rest :30 Then… 250 […]

WOD: 12.10.18

“Making excuses burns zero calories per hour.” —Unknown   Weightlifting Back Squat (10-10-10-10) Rest 2:00 in between Leave 2-3 reps in the tank DO NOT MAX OUT SET EACH TIME W.O.D. FIT: Metcon (AMRAP – Rounds and Reps) 10-min AMRAP: 5 Power Cleans (105/75) 10 Deadlifts (105/75) 5 Hand release push ups PERF: Metcon (AMRAP […]

WOD: 12.9.18

“Don’t count the days, make the days count.” —Muhammad Ali   W.O.D. ANGIE MEETS ANNIE Partner WOD for time. Break up the rounds of 100 as you like. 50 Double Unders per partner 100 Pullups 40 Double Unders per partner 100 Pushups 30 Double Unders per partner 100 Situps 20 Double Unders per partner 100 […]

WOD: 12.8.18

“The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That’s what most people lack, having the guts to go on and just say they’ll go through the pain no matter what happens.” —Arnold Schwarzenegger   W.O.D. For […]

WOD: 12.7.18

“The difference between try and triumph is a little ‘umph’.”  —Unknown   Weightlifting Split Jerk 4 sets of 3 reps @60% 3 sets of 2 reps @ 70% W.O.D. A Ton of 10 (Time) 10 Hang Cleans (135/95#) 10 Burpees 10 Jerks (135/95#) 10 Burpees 10 Hang Clean & Jerks (135/95#) 10 Burpees 10 Jerks […]

WOD: 12.6.18

“Strength does not come from physical capacity. It comes from an indomitable will.” —Mahatma Gandhi   Weightlifting Squat Clean (Every other minute for 12 minutes  3 squat cleans ) @60% W.O.D. FIT: Metcon (Time) 2 rounds for time of: 100 single-unders 20 overhead squats 45/35 lb 100 single-unders 12 pull-ups 100 single-unders 20 dumbbell snatches […]

WOD: 12.5.18

“I’ve missed more than 9,000 shots in my career. I’ve lost almost 300 games. Twenty-six times I’ve been trusted to take the game-winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.” —Michael Jordan   W.O.D. DG 10-Minute AMRAP: 8 Toes-To-Bar 8 Dumbbell Thrusters, […]

WOD: 12.4.18

“Life begins at the end of your comfort zone.” —Unknown   Weightlifting Single Arm Seated DB Overhead Press (3X10) W.O.D. FIT: Metcon (AMRAP – Reps) 20 EMOM of: Min 1: 15/10 Calories Rower Min 2: 1 Burpee Box Jump overs Increasing by 1 each time Ending on 10 PERF: Metcon (AMRAP – Reps) 20 EMOM […]

WOD: 12.3.18

“Nothing will work unless you do.” —Maya Angelou   Weightlifting Deadlift with Band (10,5,3,2,1,1,1) W.O.D. FIT: Metcon (Time) 2 rounds FOR TIME: Run 400m 40 wall balls 30 hanging knee raises 20 push ups 10 pull ups PERF: Metcon (Time) 2 rounds FOR TIME: Run 600m 40 wall balls (20/14) 30 toes to bar 20 […]

WOD: 12.2.18

“You’re only one workout away from a good mood.”  —Unknown   W.O.D. 5 Rounds For QUALITY of: 3 Forward Rolls 5 Wall Climbs 7 GHD Sit-ups 9 Med Ball Cleans (30/20#)      

WOD: 12.1.18

“To give anything less than your best is to sacrifice the gift.” —Steve Prefontaine   W.O.D. Chipper II For time: • 50 Double Unders • 50 Deadlifts (115/75#) • 40 Walking Lunge Steps • 40 Back Squats (115/75#) • 30 Toes to Bar • 30 Power Cleans (115/75#) • 20 Thrusters (115/75#) • 20 Burpees over […]

WOD: 11.30.18

“If you want something you’ve never had, you must be willing to do something you’ve never done.” —Thomas Jefferson   W.O.D. FIT: Metcon (Calories) Three 4-minute rounds of: 25 Weighted sit-ups 10# 30 medicine ball cleans, 20/14-lb. ball Row for max calories Rest 4 minutes between rounds. PERF: Metcon (Calories) Three 4-minute rounds of: 25 […]