Entries by AVW

WOD: 8.16.18

“You must do the thing you think you cannot do.” – Eleanor Roosevelt   Weightlifting Power Clean (3,3,3,3,3) W.O.D. FIT: Metcon (Time) FOR TIME: 30 Cal Row 30 Burpees 600m Run PERF: Metcon (Time) FOR TIME: 30 Cal Bike 60 Burpees 1200m Run    

WOD: 8.15.18

“Trust yourself. You know more than you think you do.” – Benjamin Spock   Weightlifting Push Press (5,5,5,5,5) W.O.D. FIT: Metcon (Time) 100 WBS (Rx: 14/10, 10’/9′) Every time you stop, run 50m INT: Metcon (Time) 100 WBS (Rx: 14/10, 10’/9′) Every time you stop, run 100m PERF: Running Karen (Time) 150 WBS (Rx: 20/14, […]

WOD: 8.14.18

“It’s kind of fun to do the impossible.” – Walt Disney   W.O.D. FIT: Metcon (Time) 5 Rounds for time of: 7 Pull-ups 7 Push-ups 21 KB Sumo Deadlift High-Pulls, 53/35# PERF: Tyler (Time) 5 Rounds for time of: 7 Muscle-ups 21 Sumo Deadlift High-Pulls, 95# In honor of 1LT Tyler E. Parten, 24, of […]

WOD: 8.13.18

“When it is obvious that the goals cannot be reached, don’t adjust the goals, adjust the action steps.” – Confucius   Weightlifting Back Squat (3×3 @75% of your 4RM) W.O.D. FIT: Metcon (Time) 50 Hang Power Cleans (115/75 ) FOR TIME: 1:15 on :45 off Start each round with 25 single unders Work until you […]

WOD: 8.12.18

“There’s always a way – if you’re committed.” – Tony Robbins W.O.D. FIT: Metcon (Time) 7 Rounds of: 7 Push-ups 7 DB Thrusters, 35/25# 7 Tuck Ups 7 Deadlifts, 165/115# 7 Burpees 7 American Kettlebell Swings, 53/35# 7 Pull-ups PERF: The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135/95# 7 Knees-To-Elbows 7 […]

WOD: 8.11.18

“Everyone who got where he is has had to begin where he was.” – Robert Louis Stevenson W.O.D. Tabata This! Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up Tabata score is the least number of reps performed in any of the […]

WOD: 8.10.18

“Be miserable. Or motivate yourself. Whatever has to be done, it’s always your choice.” – Wayne Dyer   Weightlifting Deadlift (5 x 3 x 80%) W.O.D. Metcon (AMRAP – Reps) For max reps  3 rounds 1:00 of Rowing for calories :30 second rest 1:00 of Box Jumps (24/20) :30 second rest 1:00 of KB swings […]

WOD: 8.9.18

“Motivation is what gets you started. Habit is what keeps you going.” – Jim Rohn   Weightlifting Bench Press with chains (10,5,3,2,1,1,1) W.O.D. GI Jane (Time) 100 Burpee Pull-ups    

WOD: 8.8.18

“Most folks are about as happy as they make their minds up to be.” – Abraham Lincoln   W.O.D. FIT: Metcon (Time) FOR TIME: Run 600m then.. 5 rounds 6 Clean and Jerks (85/55) 10 Front Squats (85/55) 15 V-ups PERF: Metcon (Time) FOR TIME: Run 800m then.. 5 rounds 6 Power Snatches (95/65) 10 […]

WOD: 8.7.18

“Never, never, never, never give up.” – Winston Churchill   W.O.D. Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee […]

WOD: 8.6.19

“People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.” – Zig Ziglar   Weightlifting Back Squat (10,4,4,4,4,4) W.O.D. FIT: Metcon (AMRAP – Reps) AMRAP in 9 minutes 3-3 6-6 9-9 12-12….. Hang Cleans (95/65) Pull ups Rest 2 minutes 1:30 max reps hang cleans (115/75) 1:30 […]

WOD: 8.5.18

“Success is not final, failure is not fatal: it is the courage to continue that counts.” – Winston Churchill   Weightlifting Split Jerk (10,4,2,1,1,1) W.O.D. FIT: Metcon (Time) 3-Rounds for time: 400m Run 21 American KB Swings (53/35#) 15 Tuck ups 9 Push ups PERF: B-2 Australian Hero WOD (Time) 3-Rounds for time: 400m Run […]