Entries by AVW

WOD: 7.22.18

“Dream as if you’ll live forever, live as if you’ll die today.” – James Dean   W.O.D. FIT: Beach Burner (Time) Alternate 1-miunte intervals of: Rowing Push-ups Rowing Lateral Hurdles Rowing Split Lunge Jumps Rowing Burpee Box Jumps (24/20″) Rowing Toes to Bar Rowing Air Squats Rowing V-ups W.O.D. Weightlifting PERF: Power Snatch (2,2,2,2,2) PERF: […]

WOD: 7.21.18

“The greatest barrier to success is the fear of failure.” – Sven Goran Eriksson   W.O.D. FIT: Small Small (Time) 1 Round for time of: 1000m Row 50 Burpees 50 Box Jumps, (24/20″) 800m Run INT: Medium Small (Time) 2 Rounds for time of: 1000m Row 50 Burpees 50 Box Jumps, (24/20″) 800m Run PERF: […]

WOD: 7.20.18

“Courage is the discovery that you may not win, and trying when you know you can lose.” – Tom Krause Weightlifting Deadlift (5 x 1 @ 80%) W.O.D. FIT: Metcon (Time) FOR TIME: 35-27-21-15-9 Wall Balls (20/14) 27-21-15-12-9 Ring Rows *Shoot the medicine ball to the 10/9 foot line INT: Metcon (Time) FOR TIME: 35-27-21-15-9 […]

WOD: 7.19.18

When I was 5 years old, my mother always told me that happiness was the key to life. When I went to school, they asked me what I wanted to be when I grew up. I wrote down “happy”. They told me I didn’t understand the assignment, and I told them they didn’t understand life.—John […]

WOD: 7.18.18

Remember that not getting what you want is sometimes a wonderful stroke of luck. —Dalai Lama   W.O.D. Moore (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 1 Rope Climb, 15′ Run 400m Max Rep Handstand Push-ups In honor of Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, […]

WOD: 7.16.18

What we achieve inwardly will change outer reality. —Plutarch   Weightlifting Back Squat (3 sets of 6 reps of back squat @75% of your 10RM ) W.O.D. FIT: Metcon (AMRAP – Reps) AMRAP in 14 Run 800m 8 Burpees 10 DB Thrusters (35/25) Rest 2 minutes 1 minute of Burpees 1 minute of DB Thrusters […]

WOD: 7.15.18

I alone cannot change the world, but I can cast a stone across the water to create many ripples. —Mother Teresa   W.O.D. The 300 Workout (Time) 25 Pull-ups 50 Deadlifts (135/95-pounds) 50 Push-ups 50 Box Jumps (24″/20″) 50 GHD Sit-ups 50 DB Clean and Presses (35/25-pounds) 25 Pull-ups      

WOD: 7.14.18

Nothing will work unless you do. —Maya Angelou   W.O.D. FIT: Metcon (Time) FOR TIME: 750M ROW 50 AMERICAN KETTLEBELL SWINGS (53/35) 40 BURPEES 30 WALKING LUNGES 20 DB SNATCHES (45/30#) 10 BOX JUMPS (24/20#) 400M RUN PERF: Metcon (Time) FOR TIME: 1000M ROW 50 AMERICAN KETTLEBELL SWINGS (70/53) 40 BURPEES 30 PISTOLS 20 DB […]

WOD: 7.13.18

We can easily forgive a child who is afraid of the dark; the real tragedy of life is when men are afraid of the light. —Plato   Weightlifting Deadlift (5 x 3 @ 75%) W.O.D. 10 MINUTE TIME CAP! FIT: Metcon (AMRAP – Reps) FOR TIME: 1-2-3-4-5-6-7-8-9-10 Power Cleans 95/65 Ring Rows INT: Metcon (AMRAP […]

WOD: 7.12.18

Everything you’ve ever wanted is on the other side of fear. —George Addair   W.O.D. Sisson (AMRAP – Rounds) Complete as many rounds as possible in 20 minutes of: 15-ft rope climb, 1 ascent 5 burpees 200-meter run If you have a 20# vest or body armor, wear it. U.S. Army 2nd Lt. Justin Sisson, […]

WOD: 7.11.18

We can’t help everyone, but everyone can help someone. —Ronald Reagan   Weightlifting Shoulder Press (10RM trying to lift more weight than last time) W.O.D. FIT: Metcon (AMRAP – Reps) :40 seconds on :20 seconds off 5 rounds of Rowing 5 rounds of Gobelt Squats (53/35) 5 rounds of Push ups Do 5 rounds of […]

WOD: 7.10.18

The only person you are destined to become is the person you decide to be. —Ralph Waldo Emerson   W.O.D. FIT: Metcon (AMRAP – Reps) AMRAP in 10 14 ABMat Sit-ups (10#) 9 Deadlifts (95/65) 5 Power Snatches (95/65) Rest 2 minutes 2 minutes of max reps ABMat Sit-ups (10#) 2 minutes of max reps […]