Entries by AVW

WOD: 6.18.18

The most difficult thing is the decision to act, the rest is merely tenacity. —Amelia Earhart   W.O.D. ‘The CrossFit Total’ Back Squat (1 Rep Max) Shoulder Press (1 Rep Max) Deadlift (1 Rep Max)      

WOD: 6.17.18

The most common way people give up their power is by thinking they don’t have any. —Alice Walker   W.O.D. Metcon (Time) Sled Push 20m (225/150) 100m Sprint 100m Walking Lunge Farmer’s Walk 200m (53/35#) Forward Hurdle Hops x12 Waiter’s Walk 200m (53/35#) Lateral Hurdle Hops x6 each way Bottoms Up KB Carry 200m (26/18#) […]

WOD: 6.16.18

When everything seems to be going against you, remember that the airplane takes off against the wind, not with it. —Henry Ford   W.O.D. FIT: Metcon (Time) 9 rounds for time in teams of 3 people: 14 jumping ring dips 17 Clean and jerks, 95/65 lb. 50-yard buddy carry Share the work with your partners […]

WOD: 6.15.18

I am not a product of my circumstances. I am a product of my decisions. —Stephen Covey   Weightlifting Box Squat (10,5,3,2,1,1,1) W.O.D. FIT: Metcon (AMRAP – Rounds and Reps) AMRAP in 15 14 Toes to bar 8 Hang Power Snatches (75/55) 8 Overhead Squats (75/55) PERF: Metcon (AMRAP – Rounds and Reps) AMRAP in […]

WOD: 6.14.18

Strive not to be a success, but rather to be of value. —Albert Einstein W.O.D. RUNNING TABATA SOMETHING ELSE! (AMRAP – Reps) For total reps: Tabata Pull-ups Run 400m Tabata Sit-ups Run 400m Tabata Push-ups Run 400m Tabata Squats Run 400m *There is no rest between exercises. **Post total time in notes.    

WOD: 6.13.18

I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 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   Weightlifting Front Squat (3 sets of 1 Front […]

WOD: 6.12.18

Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do, so throw off the bowlines, sail away from safe harbor, catch the trade winds in your sails. Explore, Dream, Discover. —Mark Twain   Weightlifting Power Clean (3,2,2,2,1,1,1) W.O.D. FIT: TOSH 1.0 (Time) […]

WOD: 6.11.18

Whatever the mind of man can conceive and believe, it can achieve. —Napoleon Hill   Weightlifting Back Squat (1 set of 3 reps @ 80% of 2RM ) W.O.D. FIT: Metcon (AMRAP – Rounds and Reps) AMRAP in 10 Row 750m Then… 10 KBS (53/35) 10 pullups Rest 1 AMRAP in 5 12 AMERICAN KBS […]

WOD: 6.10.18

Do or do not. There is no try. —Yoda   Weightlifting Deadlift (5,3,2,2,2,2) FIT: Hang Power Snatch (2,2,2,2,2) PERF: Metcon (Weight) Max complex: Squat Snatch + Hang Squat Snatch + Overhead Squat DROP Repeat Bench Press (10,5,3,3,3,3) Aerobic TEST! 2k Row (Time) Max Effort 2k Row    

WOD: 6.9.18

Too many of us are not living our dreams because we are living our fears. —Les Brown   W.O.D. FIT: Metcon (Time) 5 Rounds for time of: 200m Run 20 Box Jumps, 20” / 16” 20 Wall-Ball Shots, 14# / 10# INT: Metcon (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 20” […]

WOD: 6.8.18

To handle yourself, use your head; to handle others, use your heart. —Eleanor Roosevelt Weightlifting Back Squat (5 sets of 2 reps of Back Squat @90% of your 2RM) W.O.D. FIT: Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# INT: Double Grace (Time) 60 Cleans & Jerks (135/95#) PERF: Heavy Grace (Time) […]