WOD: 9.21.18

“Nature does not hurry, yet everything is accomplished.”

– Lao Tzu

 

W.O.D. Thor

With a running clock, every minute perform 1 lift and add given weights.
Start with an empty barbell and snatch for as long as possible adding 10/5 lbs every minute.
Once you cannot snatch the weight, clean for as long as possible adding 10/5 lbs every minute.
Once you cannot clean the weight, deadlift for as long as possible adding 20/10 lbs every minute..
Post heaviest load for the snatch, clean and deadlift separately.


 

WOD: 9.20.18

“Life is change. Growth is optional. Choose wisely.”

– Unknown

 

Weightlifting

Bench Press (3×3 @80% of your 3RM)

W.O.D.

FIT: Metcon (Time)

3 rounds FOR TIME
Run 200m
10 American KB swings (53/35)
10 Pull-ups
Row 200m
10 KB Sumo Deadlift High Pulls (53/35)
20 Double Unders

PERF: Metcon (Time)

3 rounds FOR TIME
Run 200m
10 American KB swings (70/53)
10 Chest to Bar Pull-ups
Row 200m
10 KB Sumo Deadlift High Pulls (70/53)
50 Double Unders

 


 

WOD: 9.19.18

“I’ve failed over and over and over again in my life and that is why I succeed.”

– Michael Jorda

 

W.O.D.

FIT: Metcon (Time)

3 Rounds for time of:
400m Run
50 Good mornings (45/35#)
50 Sit-ups

PERF: Michael (Time)

3 Rounds for time of:

800m Run

50 Back Extensions

50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

To learn more about Michael click here

 

 


 

WOD: 9.18.18

“We acquire the strength we have overcome.”

– Ralph Waldo Emerson

 

W.O.D.

FIT: Metcon (AMRAP – Reps)

For max reps at each station:
Tabata dumbbell shoulder presses
Tabata jumping lunges
Tabata jumping ring dips
Tabata walking lunges
Tabata dumbbell push presses

Men: 25-lb. dumbbells
Women: 15-lb. dumbbells

PERF: Metcon (AMRAP – Reps)

For max reps at each station:
Tabata dumbbell shoulder presses
Tabata jumping lunges
Tabata ring dips
Tabata weighted walking lunges
Tabata dumbbell push presses

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations.

Men: 35-lb. dumbbells
Women: 25-lb. dumbbells

 


 

WOD: 9.17.18

“We don’t stop playing because we grow old; we grow old because we stop playing.”

– George Bernard Shaw

 

Weightlifting

Back Squat (5 sets of 4 reps of back squat @65% 1RM)

W.O.D. Triple Suck

FOR TIME:

30 calorie Row
30 Burpees, jumping laterally over the barbell
30 Hang Power Cleans, (135/95#)


 

WOD: 9.16.18

“The superior man acts before he speaks, and afterwards speaks according to his action.”

– Confucius

 

W.O.D. Dallas 5 (5 Rounds for reps)

5 minutes of:

    Burpees

Then, 5 minutes of:

    7 deadlifts, 155 lb.

    7 box jumps, 24-in. box

Then, 5 minutes of:

    Turkish get-ups, 40-lb. dumbbell

Then, 5 minutes of:

    7 snatches, 75 lb.

    7 push-ups

Then, 5 minutes of:

    Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.

On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.

Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae.

Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus.

Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members.

Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline.

Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members.

To learn more about Dallas 5 click here

 


 

WOD: 9.15.18

“Be Content with what you have; rejoice in the way things are. When you realize there is nothing lacking, the whole world belongs to you.”

– Lao Tzu

 

W.O.D. PYRAMID OF PAIN

For time:
50m Sled push (200/150#)
100m walking lunges
200m Farmer’s walk (50/35#)
50 Russian KB Swings (70/53)
200m Farmer’s walk (50/35#)
100m walking lunges
50m Sled push (200/150#)

 


 

WOD: 9.14.18

“Simplicity is the key to brilliance.”

– Bruce Lee

 

Weightlifting

Deadlift (4 x 1 x 90%)

W.O.D.

FIT: Metcon (AMRAP – Reps)

3 rounds FOR REPS
1 minute on
:30 seconds off
Rowing for calories
Burpee Box Jump overs (20/16)
Double unders

PERF: Metcon (AMRAP – Reps)

3 rounds FOR REPS
1 minute on
:30 seconds off
Bike for calories
Burpee Box Jump overs (24/20)
Double unders

POST WORKOUT

Fast Eddie’s

Sit-ups
Flutter Kicks (4 count)
Sit-ups
Leg Raises
Sit-ups
Hello Dolly’s (4 count)
Sit-ups
Crunches
Sit-ups
Russian Twists (4 count)
Sit-ups
Bicycles (4 count)

 


 

WOD: 9.13.18

“Do you want to know who you are? Don’t ask. Act! Action will delineate and define you.”

– Thomas Jefferson

 

W.O.D.

IF IT RAINS ROW 350m (FIT) OR 500m (PERF)

FIT: Metcon (Time)

3 rounds FOR REPS
In 3 minutes
Run 300m
then…
Max reps of DB Snatches (35/25)
Rest 1 minute
In 3 minutes
Run 300m
then..
Max reps of Pull-Ups
Rest 1 minute

PERF: Metcon (AMRAP – Reps)

3 rounds FOR REPS
In 3 minutes
Run 400m
then…
Max reps of DB Snatches (50/35)
Rest 1 minute
In 3 minutes
Run 400m
then..
Max reps of Muscle-ups
Rest 1 minute

 


 

WOD: 9.12.18

“If you spend too much time thinking about a thing, you’ll never get it done.”

– Bruce Lee

 

Weightlifting

Bench Press (10,5,3,3,3)

W.O.D.

FIT: Metcon (AMRAP – Reps)

Four 2-minute rounds of:

20-cal. Row

Max rep AbMat Sit-ups

*2-min rest between rounds.

Use a 10# plate for Rx+

PERF: Metcon (AMRAP – Reps)

Four 2-minute rounds of:
20-cal. Bike
Max rep GHD sit-ups
*2-min rest between rounds.

 


 

WOD: 9.11.18

“If we learn nothing else from this tragedy, we learn that life is short and there is no time for hate.”

Sandy Dahl, wife of Flight 93 pilot Jason Dahl

 

W.O.D.

SCALING OPTIONS: DO EITHER THE RUN OR THE ROW. ADJUST WEIGHTS AND GYMNASTICS MOVEMENTS ACCORDINGLY.

9/11 TRIBUTE WOD

For Time
2001 meter Run
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lbs)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (170/115 lbs)
11 Handstand Push-Ups
11 Kettlebell Swings (2/1.5 pood)
11 Toes-to-Bar
11 Deadlifts (170/115 lbs)
11 Push Jerks (110/75 lbs)
2001 meter Row
Athletes may start with Row and end with Run, or start with Run and end with Row.

 


 

WOD: 9.10.18

“Peace comes from within. Do not seek it without.”

– Buddha

 

Weightlifting

Back Squat (4 sets of 1 @80% of 2RM)

W.O.D. Test #6

AMRAP in 9
12 Toes to bar
8 Deadlifts (165/105#)
4 Power Cleans (165/105#)

*After 6 minutes you will have 9 minutes to find your 1RM Power Clean

Power Clean (1RM)