Entries by AVW

WOD: 8.4.18

“Shoot for the moon. Even if you miss, you’ll land among the stars.” – Brian Littrell   W.O.D. 1776 INDEPENDENCE DAY TEAM WOD For Time (in a Team of Three) Kettlebell Swings (53/35 lb) Box Jumps (24/20 in) Air Squats Push-Ups Burpees Pull-ups Sit-Ups Row (calories) Double-Unders Wall Balls (20/14 lb) Ball Slams (30/20 lb) […]

WOD: 8.3.18

“Every accomplishment starts with the decision to try.” – Unknown   Weightlifting Deadlift (5 x 5 x 75%) W.O.D. FIT: Metcon (Time) FOR TIME: Run 800M Rest 3 minutes 60 Wall Balls (20/14) Rest 3 minutes 100 ABMat Sit-ups PERF: Metcon (Time) FOR TIME: Run 800M Rest 3 minutes 100 Wall Balls (30/20) Rest 3 […]

WOD: 8.2.18

“Dream as if you’ll live forever, live as if you’ll die today.” – James Dean   W.O.D. Fight Gone Bad II (AMRAP – Reps) Three rounds of: Med Ball Clean and Slams, 20/14# American Kettlebell Swings, 53/35# Side Power Step Ups, 20/24″ Ballistic Push-ups Double Unders 1-minute rest    

WOD: 8.1.18

“There is far more opportunity than there is ability. “ – Thomas A. Edison   Weightlifting Shoulder Press (5,5,5,5,5) W.O.D. FIT: Metcon (Time) For time! Row 1000m 50 Goblet Squats (35/26) 30 Pull ups PERF: Metcon (Time) For time! Row 1000m 50 Goblet Squats (53/35) 30 Chest to bar pull ups PERF: Metcon (Time) At […]

WOD: 7.31.18

“Courage is going from failure to failure without losing enthusiasm.” – Winston Churchill   Weightlifting Power Clean (3,2,1,1,1,1) W.O.D. FIT: Metcon (AMRAP – Reps) For as many reps as possible Odd minutes -40 SIngle unders Even minutes – Dumbbell Snatches (40/25#) From 0:00 – 1:00 do 40 SIngle unders From 1:00- 2:00 do 2 dumbbell […]

WOD: 7.30.18

“Courage is the power to let go of the familiar.” – Raymond Lindquist   Weightlifting Back Squat (5,5,5,5,5) W.O.D. FIT: Metcon (AMRAP – Reps) AMRAP in 14 Row 50/40 Calories Then.. 3,6,9,12… Burpees Over Bar Shoulder to overhead 75/55 *Keep adding 3 to each rep until time expires PERF: Metcon (AMRAP – Reps) AMRAP in […]

WOD: 7.29.18

WORK HARD PLAY HARD   W.O.D. Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups    

WOD: 7.28.18

“If you wait to do everything until you’re sure it’s right, you’ll probably never do much of anything.” – Win Borden     W.O.D. Beast 12 (Time) For Time: 25 Walking lunge steps 20 Pull-ups 50 Box jumps, 20” 20 Double-unders 25 Ring dips 20 Knees to elbows 30 Kettlebell swings, 2 pood 30 Sit-ups […]

WOD: 7.27.18

“The key to change… is to let go of fear.” – Rosanne Cash   W.O.D. FIT: Deadly Runs (Time) 21 Deadlifts (185/125#) Run 400m 18 Deadlifts (185/125#) Run 400m 15 Deadlifts (185/125#) Run 400m 12 Deadlifts (185/125#) Run 400 PERF: DEADLY RUNS (Time) 21 Deadlifts (225/155#) Run 400m 18 Deadlifts (225/155#) Run 400m 15 Deadlifts […]

WOD: 7.26.18

“They can’t hurt you unless you let them.” – Unknown   W.O.D. FIT: Metcon (AMRAP – Reps) 10 minute AMRAP 5 Hang Power Cleans (95/65) 10 V-ups 30 ABMat Butterfly Sit-ups Rest 3 minutes 4 minutes 25 V-ups 50 ABMat Butterfly Sit-ups Max Reps Hang power cleans (115/75) PERF: Metcon (AMRAP – Reps) 10 minute […]

WOD: 7.25.18

“A leader is one who knows the way, goes the way, and shows the way.” – John C. Maxwell   Weightlifting Bench Press (5,5,5,5,5) W.O.D. FIT: Metcon (AMRAP – Rounds and Reps) AMRAP in 12 5 Burpess 15 Russian KBS (53/35) 150 Single unders PERF: Metcon (AMRAP – Rounds and Reps) AMRAP in 12 5 […]

WOD: 7.23.18

“If we’re growing, we’re always going to be out of our comfort zone.” – John Maxwell   Weightlifting Back Squat (6,6,6,6,6) W.O.D. FIT: Metcon (Time) FOR TIME: 65/50 Calories on the Rower 75 Wall Balls (20/14lb) (10/9 foot line) 50 DB Push Press (40/25#) Run 800m PERF: Metcon (Time) FOR TIME: 80/65 Calories on the […]