Entries by AVW

WOD: 6.24.19

“I hated every minute of training, but I said, don’t quit. Suffer now and live the rest of your life a champion.” – Muhammad Ali Weightlifting Back Squat (10,5,3,2,1,1,1) W.O.D. FIT: Metcon (Time) 3 rounds for timeRun 40025 American KBS (53/35)25 Pull ups PERF: Metcon (Time) 3 rounds for timeRun 40025 American KBS (70/53)25 Pull […]

WOD: 6.23.19

“Good things come to those who sweat.” – author unknown W.O.D. FIT: Metcon (AMRAP – Rounds and Reps) AMRAP in 20 minutesRow 2000mthen..12 Wall Balls (20/14) (10/9) foot line12 Hanging Leg Raises6 Power Cleans (135/85) PERF: Metcon (AMRAP – Rounds and Reps) AMRAP in 30 minutesRow 3000mthen..12 Wall Balls (20/14) (11/10) foot line12 Toes to […]

WOD: 6.22.19

“First you feel like dying. Then you feel reborn.” – author unknown W.O.D. FIT: Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 19 minutes of:3 chest to bar pull-ups or jumping muscle-ups1 shuttle sprint, 5 yards, 10 yards, 15 yards6 burpee box jump-overs, 16-in. box You may touch top of […]

WOD: 6.21.19

“No, it doesn’t ever get any easier. You wouldn’t want it to either.” – Greg Glassman, founder of CrossFit, Inc. Weightlifting Deadlift (with band @70% for 8 sets of 2) W.O.D. FIT: Metcon (AMRAP – Rounds and Reps) AMRAP in 1514 Russian KB Swings (53/35)8 DB Hang Power Cleans (35/25)6 DB Push Press (35/25) PERF: […]

WOD: 6.20.19

“There is no single sport or activity that trains for perfect fitness. True fitness requires a compromise in adaptation broader than the demands of most every sport.” – Greg Glassman – founder of CrossFit, Inc. W.O.D. 21 Guns (AMRAP – Rounds and Reps) 21-minute AMRAP of:400 meter run21 pushups21 box jumps (24″/20″)15 burpees9 pull-ups

WOD: 6.19.19

“I’m giving CrossFit a chance for now, and then later on, who knows.” – Annie Thorisdottir, Crossfit athlete Weightlifting Bench Press (1 set of 3 reps @ 80% of 2RM ) W.O.D.FIT: Metcon (AMRAP – Rounds and Reps) AMRAP in 10 minutesRow 16/12 Calories12 Hanging Leg RaisesRest 2 minutesAMRAP in 10 minutes10 Double unders20 Wall […]

WOD: 6.18.19

“They think because I’m small, they can do what they want to do to me. But I’m not weak. If I lower my shoulder and they lower they’re shoulder, they’re going to go down.” – Michael Johnson Weightlifting Barbell Row (5 RM) W.O.D. FIT: Metcon (AMRAP – Reps) 3 roundsAMRAP in 5 minutesRun 600mMax burpees […]

WOD: 6.17.19

“Rather the pain of discipline, than the pain of regret.” – Bob Andrews Weightlifting Back Squat (1 set of 3 reps @ 80% of 2RM ) W.O.D. FIT: Metcon (AMRAP – Rounds and Reps) AMRAP in 10Row 1250mThen… 10 American KBS (53/35)10 pullupsRest 1 minuteAMRAP in 1012 American KBS (53/35)12 pullups15 Double unders PERF: Metcon […]

WOD: 6.16.19

“Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.” – Lance Armstrong W.O.D. Tabata Fight Gone Bad (AMRAP – Reps) Tabata intervals (20 seconds work/10 seconds rest x […]

WOD: 6.15.19

“When you want to succeed as much as you want to breathe, that’s when you will be successful.” – Eric Thomas W.O.D. FIT: Metcon (Time) For time:Row 500mthen…5 Rounds of12 Deadlifts (95/65)9 Front Squats (95/65)6 Thrusters (95/65)then…Run 400m PERF: Metcon (Time) For time:Row 1000mthen…5 Rounds of12 Deadlifts (135/95)9 Front Squats (135/95)6 Thrusters (135/95)then…Run 800m

WOD: 6.14.19

“Some people want it to happen, some wish it would happen, others make it happen.” – Michael Jordan Weightlifting Sumo Deadlift (@70 for 8 sets of 3 reps) W.O.D. FIT: Metcon (Time)FOR TIME:4 roundsRun 200mRest 1:00then..70 AbMat Butterfly Sit-ups50 Air Squats30 Russian KBS (53/35#) PERF: Metcon (Time) FOR TIME:5 roundsRun 200mRest 1:00then..70 AbMat Butterfly Sit-ups […]

WOD: 6.13.19

“What’s the point of being alive if you don’t at least try to do something remarkable?” – John Green W.O.D. FIT: Metcon (AMRAP – Rounds and Reps) AMRAP in 1810 Double unders12 DB Snatches, alternate arms (35/25)5 Burpees*Increase by 5 burpees after every round PERF: Metcon (AMRAP – Rounds and Reps) AMRAP in 1840 Double […]