WOD: 10.11.18

“Experience is the best teacher.”
Penelope Douglas, Bully

 

 

W.O.D.

FIT: Metcon (AMRAP – Reps)

2 rounds FOR REPS
2 minutes Bike
2 minutes Wall Balls (20/14)
2 minutes GHD Hip Extensions
2 minutes BBJO (20/16)
2 minutes Push-ups
Rest 2 minutes

PERF: Metcon (AMRAP – Reps)

2 rounds FOR REPS
2 minutes BBJO (24/20)
2 minutes HSPU
2 minutes Bike
2 minutes Wall Balls (30/20)
2 minutes GHD Hip Extensions
Rest 2 minutes

 


 

WOD: 10.10.18

“If I only had three words of advice, they would be, Tell the Truth. If got three more words, I’d add, all the time.”
Randy Pausch

 

Weightlifting

Shoulder Press (10,5,5,5,5)

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP in 13 minutes
5 Clean and Jerks (135/95)
10 Pull-ups
200 Single unders

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP in 13 minutes
5 Clean and Jerks (135/95)
10 C2B Pull-ups
40 Double unders

 


 

WOD: 10.9.18

“Be the one who nurtures and builds. Be the one who has an understanding and a forgiving heart one who looks for the best in people. Leave people better than you found them.”
Marvin J. Ashton

 

W.O.D.

FIT: Metcon (Time)

3 Rounds for time:
22 American Kettlebell swings, 53/35#
22 Box jump, 24/20”
400m Run
22 Burpees
22 Wall-Ball Shots, 20/14#

PERF: Whitten (Time)

5 Rounds for time:

22 Kettlebell swings, 70#

22 Box jump, 24”

400m Run

22 Burpees

22 Wall-Ball Shots, 20#

In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010

To learn more about Whitten click here

 


 

WOD: 10.8.18

“It is not enough that we do our best; sometimes we must do what is required.”
Winston S. Churchill

 

Weightlifting

Back Squat (10,5,3,2,1,1,1)

W.O.D.

FIT: Metcon (AMRAP – Reps)

3 rounds for reps
1:00 DB Thrusters (35/20)
:20s transition
1:00 GHD Sit-ups
:20s transition
1:00 Row for calories
:20s transition
1:00 REST
:20s transition

PERF: Metcon (AMRAP – Reps)

3 rounds for reps
1:00 DB Thrusters (50/35)
:20s transition
1:00 Toes to bar
:20s transition
1:00 Bike for calories
:20s transition
1:00 REST
:20s transition

 


 

WOD: 10.7.18

“I’m selfish, impatient and a little insecure. I make mistakes, I am out of control and at times hard to handle. But if you can’t handle me at my worst, then you sure as hell don’t deserve me at my best.”
Marilyn Monroe

 

W.O.D. Cody

For time:
100 Double-unders
Run 100 meters
4 Rope climb ascents
Run 100 meters
30 Front squat, (135/95#)
Run 100 meters
100 meter Farmer carry, (70/53# kettlebells
)
20 Kettlebell snatches, alternating, (70/53#)
Sprint 100 meters

 


 

WOD: 10.6.18

“People spend a lifetime searching for happiness; looking for peace. They chase idle dreams, addictions, religions, even other people, hoping to fill the emptiness that plagues them. The irony is the only place they ever needed to search was within.”

– Romana L. Anderson

 

W.O.D.

FIT: Metcon (Time)

For time:
50 Walking lunge steps
2 Rope Climbs
50 Sit-ups
25 Pull-ups
50 Box jumps, 20″/16″
25 Double-unders
50 Back extensions
25 Push ups
50  V-Ups
25 Wallball 20/14#

PERF: Metcon (Time)

For time:
5 Rope Climbs
50 GHD Sit-ups
25 Chest to bar pull-ups
50 Double-unders
25 Box jumps, 30″/24”
50 Back extensions
25 Ring dips
50  Wallball 20/14#
25 Knees to elbows
50 DB Walking lunge steps (30/20#)

 


 

WOD: 10.5.18

“Your work is to discover your work and then with all your heart to give yourself to it.”

– Buddha

Weightlifting

Deadlift (3 x 3 x 90%)

W.O.D.

FIT: Metcon (AMRAP – Reps)

FOR MAX REPS:
5 minutes of wall balls 10/9 foot line (20/14)
:30 second rest
5 minutes of calorie Row
:30 second rest
5 minutes of DB Push Press (35/25#)

PERF: Metcon (AMRAP – Reps)

FOR MAX REPS:
5 minutes of wall balls 11/10 foot line (20/14)
:30 second rest
5 minutes of calorie bike
:30 second rest
5 minutes of Handstand push ups

 


 

WOD: 10.4.18

“Time spent laughing is time spent with the gods.”

– Japanese Proverb

 

W.O.D.

FIT: Metcon (Time)

5 rounds FOR TIME
Run 200m
10 Russian KB swings (53/35)
10 Burpees
Run 200m
10 SDLHP (75/55)
10 Push Press (75/55)

PERF: Metcon (Time)

5 rounds FOR TIME
Run 200m
15 American KB swings (70/53)
15 Burpee Box Jumps (24/20)
Run 200m
15 SDLHP (95/65)
15 Push Press (95/65)

 


 

WOD: 10.3.18

“Don’t let the past steal your present”

– Cherralea Morgen

 

Weightlifting

Shoulder Press (10,10,10,10,10)

W.O.D.

FIT: Metcon (AMRAP – Reps)

3 rounds for reps
1:00 GHD Sit-ups
:10s transition
1:00 Power Cleans (75/55)
:10s transition
1:00 Row for calories
:10s transition
1:00 REST
10s transition

PERF: Metcon (AMRAP – Reps)

3 rounds for reps
1:00 Power Cleans (95/65)
:10s transition
1:00 Bike for calories
:10s transition
1:00 GHD Sit-ups
:10s transition
1:00 REST
10s transition

 


 

WOD: 10.2.18

“Time you enjoyed wasting is not wasted time.”

– T.S. Elliot

 

W.O.D.

FIT: Smurph (Time)

For Time:
400m Run,
25 Pull-ups,
50 Push-ups,
100 Air Squats,
400m Run

INT: Murph Light (Time)

For Time:
800m Run,
50 Pull-ups,
100 Push-ups,
150 Air Squats,
800m Run

PERF: Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.

In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

To learn more about Murph click here

 


 

WOD: 10.1.18

“Take time for all things: great haste makes great waste. “

– Benjamin Franklin

 

Weightlifting

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

W.O.D. Speed Ball (AMRAP – Reps)

3 rounds of:
1 minute of Rowing
1 minute of Double-unders
1 minute of Wall Ball (20/14#)
1 minute rest

 


 

WOD: 9.30.18

“Beware the barrenness of a busy life. “

– Socrates

 

W.O.D. Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.