Entries by AVW

WOD: 4.21.19

Many people believe in God, but not many believe God. ~Mark Dudley, Morning Inspirations W.O.D. FIT: The DB Jesus WOD (Time) 14 rounds for time: 10 DB deadlifts (35/25)10 DB squat cleans (35/25)10 DB push-press (35/25)50 ft of DB walking lunges During rounds 3, 7, and 9 complete DB 7 Turkish get-ups (for a total of […]

WOD: 4.20.19

Words can inspire, thoughts can provoke, but only action truly brings you closer to your dreams. ~Brad Sugars  W.O.D. FIT: Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups  10 Push-ups 15 Squats INT: Cindy XXX (AMRAP – Reps) Complete as much as possible in 20 minutes of:10 Pull-ups20 Push-ups30 Squats15 Pull-ups30 Push-ups45 Squats20 Pull-ups40 Push-ups60 Squats25 […]

WOD: 4.19.19

Don’t focus on regrets; find your inspiration in what you can do now. ~Catherine Pulsifer  Weightlifting Deadlift (@70% with band for 8 sets of 2 reps) W.O.D. Relay Row (Time) In teams of 2 alternate Rowing:-2000m-1500m-1000m-500m *Each person will complete a 2000m, 1500m, 1000m and 500m piece.  One partner rows while the other rests. **Or Bike […]

WOD: 4.18.19

Wink at small faults; remember thou hast great ones. ~Benjamin Franklin  W.O.D. FIT: Metcon (Time) FOR TIME::30 seconds on:15 seconds off75 Calorie Row50 Wall Balls, (20/14)25 Burpees*Shoot the med ball to the 10/9 foot line PERF: Metcon (Time) FOR TIME::30 seconds on:15 seconds off100 Calorie Bike75 Wall Balls, (20/14)50 Burpees*Shoot the med ball to the 11/10 […]

WOD: 4.17.19

The truly rich are those who enjoy what they have.  ~Yiddish Saying  Weightlifting Shoulder Press (8RM) W.O.D. FIT: Metcon (Time) 3 rounds for time of: 5 strict Pull-ups15 strict push-ups5 strict Pull-ups15 strict push-ups20 Walking Lunge Steps PERF: Metcon (Time) 5 rounds for time of: 5 strict Pull-ups15 strict push-ups5 strict Pull-ups15 strict push-ups20 Walking […]

WOD: 4.16.19

Yes, indeed, one word of encouragement can change the world.  ~Debbie Macomber W.O.D. FIT: Metcon (AMRAP – Reps) AMRAP in 5 minutes30 Double unders40 Russian KBS (70/53)max reps of hand-release push ups in time remainingRest 1:30AMRAP in 5 minutes30 double unders30 hand-release push upsMax reps of KBS in time remainingRest 1:30AMRAP in 540 Russian KBS30 […]

WOD: 4.15.19

Although we cannot intentionally change many aspects of ourselves or our world, we can exert some power over the courses of our own lives. ~James O. Prochaska Weightlifting Back Squat (8RM) W.O.D. FIT: Metcon (Time) 2 rounds FOR TIME:Run 600mRest 1:002 sets of:15 Box Jumps (20/16)15 Hanging Leg RaisesRest 1:00 PERF: Metcon (Time) 2 rounds […]

WOD: 4.14.19

Determine what motivates you and you can find your path to love, happiness and influence and that which you seek to make your life complete.  ~Louis Howard, Inside The Minds of Champions  W.O.D. FIT: Metcon (AMRAP – Rounds and Reps) AMRAP in 510 Cal Row6 Burpees Over bar10 power cleans (75/55)6 Burpees Over barRest 1 […]

WOD: 4.13.19

Everyone has the potential to live a fulfilling life. The difference lies in how we look at things.  ~Vishal Pandey W.O.D. FIT: Metcon (Time) 3 rounds for timeRun 400m20 American KB swings (53/35)20 Pull ups INT: Metcon (Time) 4 rounds for timeRun 400m20 American KB swings (53/35)20 Pull ups PERF: Metcon (Time) 5 rounds for […]

WOD: 4.12.19

Giving back to society and community enriches our lives, making it a double blessing.  ~Kellie Sullivan Weightlifting Deadlift (@60% with band for 8 sets of 3 reps) W.O.D. 15-MINUTE TIME CAP FIT: Metcon (Time) FOR Time:3 Clean and Jerks (75/55)1-2-3-4-5-6-7-8-9-10Burpees INT: Metcon (Time) FOR Time:3 Clean and Jerks (135/95)1-2-3-4-5-6-7-8-9-10Burpees Over bar PERF: Metcon (Time) FOR […]

WOD: 4.11.19

“It may seem funny to say that giving makes us feel happier. What about receiving, I hear you say, that’s nice too! But, believe me, giving will make you feel ten times happier.”  ~Francis Brennan W.O.D. FIT: Metcon (Time) FOR TIME:21-18-15-12-9-6-3 Wall Balls (20/14) (10/9 foot line)**10 double unders after each round PERF: Metcon (Time) FOR […]

WOD: 4.10.19

Words can inspire, thoughts can provoke, but only action truly brings you closer to your dreams.  ~Brad Sugars Weightlifting Bench Press (3×10 reps @60% ) W.O.D. FIT: Metcon (AMRAP – Rounds and Reps) AMRAP in 12Buy in 400m Runthen..5 Power Snatches (75/55)5 Pul ups INT: Metcon (AMRAP – Rounds and Reps) AMRAP in 12Buy in […]