Entries by AVW

WOD: 5.13.18

Stay positive. Stay fighting. Stay brave. Stay ambitious. Stay focused. Stay strong.   Weightlifting Snatch + Hang Snatch + Overhead Squat  (4,3,2,1,1,1,1) W.O.D. FIT: Metcon (Time) FOR TIME WORKING: :30 seconds on :15 seconds off 75 Calorie Row 50 Burpees 25 Wall Balls (20/14#) PERF: Metcon (Time) FOR TIME WORKING: :30 seconds on :15 seconds […]

WOD: 5.12.18

“Your mind will quit 100 times before your body ever does.” – author unknown   W.O.D. *Each sprint is 5 yards out and back, then 10 yards out and back, then 15 yards out and back (60 yards total). FIT: Metcon (Time) For time, using a single dumbbell: 5-10-15-yard shuttle sprint 40 SA DB Overhead […]

WOD: 5.11.18

“Some quit due to slow progress. Never grasping the fact that slow progress…is progress.” – author unknown   Weightlifting Back Squat (6 sets of 4 reps of back squat @90% of your 4RM from Frida) Bench Press (4,4,4,4,4) W.O.D. FIT: Metcon (AMRAP – Reps) AMRAP in 11 minutes 2-4-6-8-10-12… Keep adding 2 reps to each […]

WOD: 5.10.18

“Train yourself to let go of everything you fear to lose.” – Yoda, Jedi Master   W.O.D. FIT: Nicole (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 400m Run Max Rep Pull-ups PERF: Taylor (Time) 4 Rounds for time of: 400m Run 5 Burpee Muscle-ups    

WOD: 5.9.18

“Every pro was once an amateur. Every expert was once a beginner. So dream big and start now.” – author unknown Weightlifting Last week of 5’s! Front Squat (5,5,5,5,5) W.O.D. FIT: Metcon (AMRAP – Reps) 4 rounds for reps :45 seconds on :15 seconds off DB Snatch (35/20) Box Jumps (24/20) Single arm DB OHS […]

WOD: 5.8.18

“When you feel like quitting think about why you started.” – author unknown   Gymnastics Strict Pull-Ups (Max strict pull ups without coming off bar) Hold at the top of the pull up Hold for max time: 1-SECOND = 1 REP 1 set of max STRICT ring rows with your feet on a 24 inch box. […]

WOD: 5.7.18

“Sometimes it’s not about how good you are but how bad you want it.” – author unknown   Weightlifting Back Squat (10,5,4,4,4) W.O.D. FIT: Metcon (AMRAP – Rounds and Reps) AMRAP in 20 200 Single unders 20 RUSSIAN KB swings (53/35) 10 DB Shoulder to Overhead (40/25) 20 KB Sumo DL High Pulls (53/35) PERF: […]

WOD: 5.6.18

Your body is very democratic. The thing you spend the most time doing is the thing with the most votes. Internally rotate your arms all day long while you work and you’ve got a pretty strong vote for an internally rotated humerus and shortened pectoralis minor muscle. Sadly, this exact positioning is a set up […]

WOD: 5.5.18

“If it doesn’t challenge you, it doesn’t change you.” – Fred DeVito, executive vice president of mind body fitness programs   W.O.D. FIT: Metcon (Time) 2 RDS For time: 100 meter Row 2 Rope climb ascents 100 meter SLED PUSH (200/150#) 20 DB Squats, (35/20#) 100 meter Farmer carry, (53/35# kettlebells
) 20 DB C&Js, alternating, […]

WOD: 5.4.18

“Life begins at the end of your comfort zone.” – Neale Donald Walsch, American author   Weightlifting Back Squat (5×5 Back Squat @90% of your 5RM on monday) W.O.D. FIT: Metcon (AMRAP – Rounds and Reps) AMRAP 20: 15 Wall Balls (20/14#, 10/9 foot line) 8 Pull ups 7 Power Cleans (95/65) 300m PERF: Metcon […]

WOD: 5.3.18

“Hiding from your weaknesses is a recipe for incapacity and error.” – Greg Glassman, Founder of CrossFit   W.O.D. FIT: Metcon (Time) 4 rounds FOR TIME: Run 400m 25 V-UPS PERF: Metcon (Time) 4 rounds FOR TIME: Run 400m 25 Toes to bar

WOD: 5.2.18

“You don’t have to be great to start, but you have to start to be great.” – Zig Ziglar, author, salesman, and motivational speaker   W.O.D. FIT: Metcon (AMRAP – Reps) 4 rounds FOR REPS 1 minute on :30 seconds off Calories on ROWER SINGLE ARM DB lunges in place (35/20) Push ups PERF: Metcon […]