WOD: 11.29.18

“The difference between the impossible and the possible lies in a person’s determination.”

—Tommy Lasorda

 

Weightlifting

Snatch Grip Deadlift (10,5,3,2,1,1,1)

W.O.D.

FIT: Metcon (Time)

9-7-5
Pull-ups
Dips
Snatch, 95/65#

PERF: Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#


 

WOD: 11.28.18

“You miss 100% of the shots you don’t take.” 

Wayne Gretzky

 

Weightlifting

Front Squat with Chains (10,5,3,2,1,1,1)

W.O.D.

FIT: Metcon (Time)

FOR TIME:
250 Single-unders
40 Wall Balls (20/14)
200 Single-unders
30 Wall Balls
150 Single-unders
20 Wall Balls
100 Single-unders
10 Wall Balls
50 Single-unders

PERF: Metcon (Time)

FOR TIME:
50 Double-unders
40 Wall Balls (20/14)
40 Double-unders
30 Wall Balls
30 Double-unders
20 Wall Balls
20 Double-unders
10 Wall Balls
10 Double-unders

 


 

WOD: 11.27.18

“No matter how slow you go, you are still lapping everybody on the couch.”

—Unknown

 

W.O.D. Jack

20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24″

In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

 


 

WOD: 11.26.18

“We are what we repeatedly do. Excellence then is not an act but a habit.”

—Aristotle

 

Weightlifting

Hang Power Snatch (3,3,2,2,1,1,1,1)

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP in 16
Row 750m
THEN…
5 DB Thrusters (45/30)
10 Pull ups

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP in 16
Row 1000m
THEN…
5 Power Snatch (115/85)
10 Chest to bar pull ups


 

WOD: 11.25.18

“Do something today that your future self will thank you for.”

—Unknown

 

W.O.D. Christine

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

 


 

WOD: 11.24.18

“Today I will do what others won’t, so tomorrow I can accomplish what others can’t.”

—Jerry Rice

 

W.O.D. The Chief

Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

 


 

WOD: 11.23.18

“Someone busier than you is working out right now.”

 

W.O.D. BLACK FRIDAY WOD

Teams of 4
5000m Row
150 Pull-ups
200 Clean & Jerk (115/85)
600 Sit-ups

Rotate stations EMOM.  Once reps are completed for a particular movement,  it becomes a rest station. Time is called once all movements including the row are completed. 35 minute cap. Every unfinished rep equals the amount of burpees your team must do at the end of class.


 

WOD: 11.22.18

We must find time to stop and thank the people who make a difference in our lives.

―John F. Kennedy

 

W.O.D. THANKSGIVING WITH THE GIRLS

For Time
Angie’s House
20 Pull-Ups
20 Push-Ups
20 Sit-Ups
20 Air Squats
Helen’s House
400 meter Run
21 Kettlebell Swings (53/35 lb)
12 Pull-Ups
Fran’s House
15 Thrusters (95/65 lb)
Nancy’s House
400 meter Run
15 Overhead Squats (95/65 lb)
Grace/Isabel’s House
20 Ground-To-Overheads (95/65 lb)
Kelly’s House
400 meter Run
30 Box Jumps (24/20 in)
30 Wall Balls (20/14 lb)
With a running clock complete all five named parts of the workout, with no rest in between.

 


 

WOD: 11.21.18

“Of course it’s hard. It’s supposed to be hard. It it were easy, everybody would do it. Hard is what makes it great.”

 

Weightlifting

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

W.O.D.

FIT: Metcon (AMRAP – Reps)

Four 2-minute rounds of:
10-cal. row
Max strict hanging knee raises
Rest 2 minutes

INT: Metcon (AMRAP – Reps)

Four 2-minute rounds of:
12-cal. row
Max strict toes-to-bars
Rest 2 minutes

PERF: Metcon (AMRAP – Reps)

Four 2-minute rounds of:
15-cal. row
Max strict weighted toes-to-bars
Rest 2 minutes

Men use 8-lb. ball for T2B
Women use 6-lb. ball for T2B

 


 

WOD: 11.20.18

“Only put off until tomorrow what you are willing to die having left undone.”

~Pablo Picasso

 

W.O.D. AIR FORCE (Time)

20 Thrusters (95/65-pounds)
20 Sumo Deadlift High Pulls (95/65-pounds)
20 Push Jerks (95/65-pounds)
20 Overhead Squats (95/65-pounds)
20 Front Squats (95/65-pounds)
*perform 4 burpees every minute on the minute, including to start the workout.

 

 


 

WOD: 11.19.18

“Courage is resistance to fear, mastery of fear — not absence of fear.”

~Mark Twain

 

Weightlifting

Back Squat (10,5,3,3,3,3)

W.O.D.

FIT: Test 3A (AMRAP – Reps)

Tabata Squat (20:10×8)
Max reps of Pull-ups in 4 minutes
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for pull-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of pull-ups completed.

PERF: Test 3 (AMRAP – Reps)

Tabata Squat (20:10×8)
Max reps of Muscle-ups in 4 minutes
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

 


 

WOD: 11.18.18

“Success is the sum of small efforts, repeated day in and day out.”

~Robert Collier

 

W.O.D. Bear Complex

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

*7 SETS OF 5 ROUNDS
**YOU MAY NOT DROP THE BAR BETWEEN ROUNDS BUT MAY REST AS NEEDED BETWEEN SETS.