WOD: 4.9.19

Don’t focus on regrets; find your inspiration in what you can do now.

~Catherine

Pulsifer

W.O.D.

8-minute AMRAP
Row 10 calories
15 front rack lunge steps in place (75/55)
Rest 1 minute
8-minute AMRAP
Run 200m
15 Thrusters (75/55)

*The run will count as 1 rep.

Weightlifting

Max weight for the complex:
Pick the one lift in this complex that is the most challenging for you and do two reps for it, but everyone will do 2 power cleans to start the complex.
Example:
If you struggle with hang power cleans
2 power cleans + 2 hang power cleans + 1 power jerks
If you struggle with power jerks
2 power cleans + 1 hang power clean + 2 power jerks

WOD: 4.8.19

Teachers inspire their student to be all that they can be. 

~Kate Somers

Weightlifting

Box Squat (3 sets of 8 reps @65% for a pause on each rep )

W.O.D.

FIT: Metcon (Time)

FOR TIME:
Bike 1 mile
Rest 2 minutes
Row 750
Rest 2 minutes
Run 400

PERF: Metcon (Time)

FOR TIME:
Bike 2 miles
Rest 2 minutes
Row 1250
Rest 2 minutes
Run 800

WOD: 4.7.19

Think of how many other men and women of history there are that have overcome disabilities – looked them in the face, and denied the obstacles existence – and because of it have become inspirations to millions.

~Andrew Wright Sr.

Weightlifting

Power Snatch + Hang Power Snatch  (3,2,1,1,1,1….)

Aerobic TEST!

Metcon (Calories)

10 rounds for calories
:25 seconds on
:50 seconds off

*Bike or Row

WOD: 4.6.19

May there be a miracle in YOUR life today and may you have the EYES to see it. 

~Veronica Hay

Weightlifting

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

W.O.D.

FIT: Metcon (Time)

FOR TIME:
Row 1k
Run 800m

PERF: Metcon (Time)

FOR TIME:
Row 2k
Run 1 mile

WOD: 4.5.19

The truly rich are those who enjoy what they have. 

~Yiddish Proverb

Weightlifting

Overhead Squat (3 x5 reps @55% )

*with a pause on the first rep of each set

W.O.D.

FIT: Metcon (AMRAP – Reps)

FOR TOTAL REPS
5 minutes of pull ups
5 minutes of burpee box jump overs (20/16)
5 minutes of sumo deadlift high pull (75/55)
5 minute of rowing for calories

PERF: Metcon (AMRAP – Reps)

FOR TOTAL REPS
5 minutes of Chest to Bar pull ups
5 minutes of burpee box jump overs (24/20)
5 minutes of sumo deadlift high pull (95/65)
5 minute of biking for calories

WOD: 4.4.19

Whatever you are, be a good one. 

~Abraham Lincoln

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP in 11 minutes
2-4-6-8-10-12…
Keep adding 2 reps to each movement until time expires
HRPU
DB Deadlifts (35/25)

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP in 11 minutes
2-4-6-8-10-12…
Keep adding 2 reps to each movement until time expires
HSPU with 1 AbMat
DB Deadlifts (50/35)

Rx+: We have 60 and 70# dumbbells…

WOD: 4.3.19

Maybe life is random, but I doubt it. 

~Steven Tyler 

Weightlifting

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

W.O.D.

FIT: Metcon (AMRAP – Reps)

AMRAP in 12
15 Wall Balls (20/14, to the 10/9 foot line)
12 V-Ups
10 Double unders
Rest 3 minutes
then..
2 minutes of Double unders
2 minutes of Wall Balls (20/14, to the 10/9 foot line )
2 minutes of V-Ups

PERF: Metcon (AMRAP – Reps)

AMRAP in 12
15 Wall Balls (20/14, to the 11/10 foot line)
12 Toes to bar
40 Double unders
Rest 3 minutes
then..
2 minutes of Double unders
2 minutes of Wall Balls (20/14, to the 11/10 foot line )
2 minutes of Toes to bar

WOD: 4.2.19

Bullies have their own issues. They pick on you to make themselves feel better, to vent their anger, to feel more powerful, or even because they can’t think of anything else to do. 

~Nick Vujicic

W.O.D.

FIT: Metcon (Time)

FOR TIME:
Run 800m
Rest 1 minute
25 Burpees
Rest 1 minute
Row 50 calories

** write down your time after the 800m run.

PERF: Metcon (Time)

FOR TIME:
Run 1 miles
Rest 1 minute
50 Burpees
Rest 1 minute
Bike 75 calories

** write down your time after the 1 mile run.

WOD: 4.1.19

There’s nothing in the world like the feeling you get when you perform a random act of kindness. 

~Ellen Miller

Weightlifting

Box Squat (2 sets of 8 reps)

@50% for a pause on each rep
Control the weight as you descent
Rest 2:00

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP in 13 minutes
4 Pull ups
8 Thrusters (75/55)
8 Front Squats

INT: Metcon (AMRAP – Rounds and Reps)

AMRAP in 13 minutes
4 Chest to Bar Pull ups
8 Hang Power Snatches (65/45)
8 Overhead Squats

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP in 13 minutes
4 Bar Muscle ups
8 Power Snatches (95/65)
8 Overhead Squats

WOD: 3.31.19

Mother-love is the great, surging, divine current that plays forever through humanity. 

~Elbert Hubbard 

W.O.D.

FIT: Metcon (Time)

Hold a fully extended push-up plank for 10 minutes
Each time you drop from the bar, perform:
200-m run
10 push-upsRx+ perform plank on rings

PERF: Coffland (Time)

Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups

Post time to commentsU.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.To learn more about Coffland click here

WOD: 3.30.19

What words compel a people to unite and overthrow the oppressor, to repel the aggressor, to rescue the destitute? They are words that stir our inner being, convict our souls, and move our spirits. They are neither accidental nor random; they are honed and tempered in the fires of human adversity and experience. 

~Randy Harvey, Public Speaking 101 

W.O.D.Sisson

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, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.To learn more about Sisson click here

WOD: 3.29.19

Dreams do come true, you may have your share of life’s woes that makes you slow and not flow but you have to go through and remember you will come through soon, you are almost there. 

~Bernard Kelvin Clive

Gymnastics

Max Strict Pull ups  

1 set of max strict pull ups without coming off the bar

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 minutes
12 SDLHP (75/55)
12 Push ups

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 minutes
12 SDLHP (95/65)
12 Ring push ups