Entries by AVW

WOD: 10.23.18

“I love the suffering that goes into the sport, to become the best.” ― Tj Eisenhart   W.O.D. FIT: Metcon (AMRAP – Reps) Tabata push jerk (75/55) Rest 3 minutes Tabata pull-up Rest 3 minutes Tabata push-up Rest 3 minutes Tabata hang power snatch (75/55) PERF: Metcon (AMRAP – Reps) Tabata push jerk (95/65) Rest […]

WOD: 10.22.18

“Your best will never be good enough, to the ones constantly searching for your flaws. But for you to be the best, you need to ignore your flaws and do what is the best.” ― Gift Gugu Mona W.O.D. The CrossFit Total Back Squat (1 Rep Max) Shoulder Press (1 Rep Max) Deadlift (1 Rep Max)    

WOD: 10.21.18

“Your best will never be good enough, to the ones constantly searching for your flaws. But for you to be the best, you need to ignore your flaws and do your best.” ― Gift Gugu Mona   Warm-up Concept2 Technique Intro Follow Video: https://youtu.be/t_zmJYQ5URw Then row 500m at a 2k pace. Improved Compression for Better […]

WOD: 10.20.18

“The best stories are those that detail triumph over adversity.” ― Steven Magee   W.O.D. FIT: Metcon (Time) 7 rounds for time of: 200m Run 21 Walking Lunges 15 Ring Rows 9 Burpees PERF: Rene (Time) 7 rounds for time of: 400m Run 21 Walking Lunges 15 Pull-Ups 9 Burpees *If you have a 20-lb. […]

WOD: 10.19.18

“The best or nothing at all.” ― Gottlieb Daimler   W.O.D. FIT: Metcon (AMRAP – Reps) 3 rounds for reps 2 minutes of Row (for calories) 2 minutes of Handstand Push ups 2 minutes of Sumo Deadlift High Pulls (75/55) 2 minutes of rest PERF: Metcon (AMRAP – Reps) 3 rounds for reps 2 minutes […]

WOD: 10.18.18

“You made them hate me.” Said Ender “So? What will you do about it? Crawl in a corner? Start kissing their little backsides so they’ll love you again? There’s only one thing that will make them stop hating you. And that’s being so good at what you do that they can’t ignore you. I told […]

WOD: 10.17.18

“To a hungry person, every bitter food is sweet. When the preferable is not available, the available becomes preferable!” ― Israelmore Ayivor   Weightlifting Shoulder Press (3RM  then..  3×3 @90%) W.O.D. Sisson Complete as many rounds as possible in 20 minutes of: 15-ft rope climb, 1 ascent 5 burpees 200-meter run If you have a […]

WOD: 10.16.18

Everybody is standing, but you must stand out. Everybody is breaking grounds; but you must breakthrough! Everybody is scratching it; but you must scratch it hard! Everybody is going, but you must keep going extra miles! Dare to be exceptionally excellent and why not? ― Israelmore Ayivor   W.O.D. FIT: Metcon (Time) For time: 600m […]

WOD: 10.15.18

“The best work that anybody ever writes is the work that is on the verge of embarrassing him, always.” ― Arthur Miller   Weightlifting Back Squat (5×1@75% of your 1RM) W.O.D. FIT: Metcon (AMRAP – Reps) FOR REPS 4 minutes of Pull ups 4 minutes of Dumbbell Snatch (35/25#) 4 minutes of calorie Row 4 […]

WOD: 10.14.18

“Keep a light, hopeful heart. But expect the worst.” ― Joyce Carol Oates   W.O.D. Squat Cleans on the Minute With a continuously running clock do one squat clean the first minute, two squat cleans the second minute, three squat cleans the third minute, continuing as long as you are able. Use as many sets […]

WOD: 10.13.18

“A hero can go anywhere, challenge anyone, as long as he has the nerve.” ― Rick Riordan   W.O.D. Dork 6 rounds for time of: 60 Double Unders 30 Kettlebell Swings, 1.5/1 pood 15 Burpees Scaling: Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout […]

WOD: 10.12.18

“The best preparation for tomorrow is doing your best today.” ― H. Jackson Brown Jr.   Weightlifting Deadlift (3 x 1 x 95%) W.O.D. FIT: Metcon (AMRAP – Rounds and Reps) 8-Minute AMRAP: 4 Power Snatches, 85#/55# 50 Single Unders 10 Ring Rows PERF: Metcon (AMRAP – Rounds and Reps) 8-Minute AMRAP: 4 Squat Snatches, […]