Entries by AVW

WOD: 5.1.18

“Be stronger than your strongest excuse.” – author unknown   W.O.D. FIT: Otis (AMRAP – Reps) Complete as many reps as possible in 15 minutes of: 1 back squat, 1 shoulder press, 1 deadlift 2 back squats, 2 shoulder presses, 2 deadlifts 3 back squats, 3 shoulder presses, 3 deadlifts Etc.Use 1½ body weight for […]

WOD: 4.30.18

“Stop wishing. Start doing.” – author unknown   Weightlifting Back Squat (5,5,5,5,5) W.O.D. FIT: Metcon (AMRAP – Rounds and Reps) AMRAP in 14 Row 750 then.. 10 Hang Snatches (75/55) 10 Burpees PERF: Metcon (AMRAP – Rounds and Reps) AMRAP in 14 Row 1250 then.. 10 Hang Snatches (95/65) 10 Burpees Over Bar

WOD: 4.29.18

“When I train, I erase all the limits and expectations of what I can do. I am powerful and anything is possible.” – Camille Leblanc-Bazinet, Crossfit athlete   Weightlifting Metcon (Weight) Max weight for the complex: 1 Power Snatch + 1 Hang Power Snatch Drop the bar 1 Power Snatch + 1 Hang Power Snatch […]

WOD: 4.28.18

“Winning isn’t everything, but the will to win is everything.” – Vince Lombardi, head coach of the Green Bay Packers   W.O.D. Annie’s on the Run (Time) 50 – 40 – 30 – 20 – 10 Double-Unders Abmat Sit-Ups 400 Meter Run after each round    

WOD: 4.27.18

“Life is not about how hard you hit, it’s about how hard you can get hit and keep moving.” – Rocky Balboa (Sylvester Stallone, famous american actor) Weightlifting Back Squat (4 sets of 6 reps @90% of your 6RM from Monday. ) W.O.D. FIT: Metcon (Time) 10 rounds FOR TIME: 15 KB Swings (53/35) 5 […]

WOD: 4.26.18

“Look in the mirror. That’s your competition.” – author unknown   Gymnastics FIT: Plank on elbows 3 rounds 1 minute on :30 seconds off PERF: 20 seconds on 20 seconds off 8 rounds of HS hold Strict Pull-Ups (1 set of max reps strict pull ups) W.O.D. FIT: Metcon (AMRAP – Reps) AMRAP in 12 […]

WOD: 4.25.18

“Nothing is impossible, the word itself says I’m possible.” – Audrey Hepburn, British actress and humanitarian   Weightlifting Front Squat (5,5,5,5,5) W.O.D. FIT: Metcon (Time) FOR TIME: ROW 500m Then.. 1-2-3-4-5-6-7-8-9-10 Thruster (75/55) 6 Burpees after every round PERF: Metcon (Time) FOR TIME: ROW 500m Then.. 1-2-3-4-5-6-7-8-9-10 Thruster (115/75) 6 Burpees OVER THE BAR after […]

WOD: 4.24.18

“Pain is temporary. Quitting lasts forever.” – Lance Armstrong, American former bicycle rider   W.O.D. FIT: Metcon (Time) 1 round FOR TIME: Run 400m Rest 1 minute Run 800m Rest 1 minute Run 200m PERF: Metcon (Time) 2 rounds FOR TIME: Run 400m Rest 1 minute Run 800m Rest 1 minute Run 200m Rest 2 […]

WOD: 4.23.18

“Typically the worlds best athletes are minimalists when it comes to their training. They work hard and fast with few exercises. They master the fundamentals and work with them for years. This is the secret that no one wants to hear.” – Greg Glassman, Founder of CrossFit   Weightlifting Back Squat (6,6,6,6,6) W.O.D. PERF: Metcon […]

WOD: 4.22.18

“In training, you listen to your body. In competition you tell your body to shut up.” – Rich Froning, Crossfit athlete   Weightlifting Deadlift (8,8,8,8,8) Max weight for the complex: 2 Power Snatch + 1 Hang Power Snatch W.O.D. Max Effort 800m Run

WOD: 4.21.18

“During the hard times, it’s important to focus on the things you can change in that moment instead of what you should have or could have done differently.” – Annie Thorisdottir, Crossfit athlete   FITNESS: 20-Minute AMRAP of: 2 Pull-ups 4 Push-ups 8 AMERICAN Kettlebell Swings, 53/35# PERFORMANCE: Nate 20-Minute AMRAP of: 2 Muscle-ups 4 […]

WOD: 4.20.18

  FITNESS: Metcon (AMRAP – Reps) AMRAP in 15 Row 1000m then.. 3-3,6-6,9-9….. Clean and Jerks (95/65) Bar Facing Burpees PERFORMANCE: AMRAP in 20 Row 2000m then.. 3-3,6-6,9-9….. Clean and Jerks (135/95) Bar Facing Burpees