WOD: 6.12.19

“The greatest pleasure you’ll ever have is doing what others tell you you couldn’t.”

– Walter Bagehot


Weightlifting

Bench Press (10,5,3,2,2,2)

W.O.D. Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:  
400m Run  
Max Rep Pull-ups

WOD: 6.11.19

“To change your body you must first change your mind.”

– author unknown

W.O.D.

FIT: Metcon (AMRAP – Reps)

2 rounds FOR REPS
AMRAP in 4:30
Row 750/600m
Max reps clean and jerk (95/65)
Rest 1
AMRAP in 4:30
30 Burpees Over the Bar
Max reps clean and jerk (95/65)
Rest 1

PERF: Metcon (AMRAP – Reps)

2 rounds FOR REPS
AMRAP in 4:30
Bike 1.3 miles / 1
Max reps clean and jerk (135/95)
Rest 1
AMRAP in 4:30
30 Burpees Over the Bar
Max reps clean and jerk (135/95)
Rest 1

WOD: 6.10.19

“If you still look pretty afterward, you didn’t do it right.”

– author unknown

Weightlifting

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

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

18 min AMRAP of:
Row 1500m
then….
10 pull ups
10 push ups
5/5 Single arm DB thrusters (35/25)

PERF: Metcon (AMRAP – Rounds and Reps)

18 min AMRAP of:
Row 2000m
then….
10 pull ups
10 push ups
5/5 Single arm DB thrusters (50/35)

WOD: 6.9.19

“You can feel sore tomorrow or you can feel sorry tomorrow. You choose.”

– author unknown

W.O.D. Cody (Time)

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: 6.8.19

“Don’t let fear paralyze you, let it motivate you.”

– author unknown

Weightlifting

Deadlift (@60% with band for 8 sets of 3 reps)

W.O.D.

FIT: Grace (Time)

For Time:  
30 Clean and Jerks, 135# / 95#

INT: Double Grace (Time)

60 Cleans & Jerks (135/95#)

PERF: Heavy Grace (Time)

30 Clean and Jerks @ 185/125

ALT: Isabel (Time)

For Time:  30 Snatches, 135# / 95#

WOD: 6.7.19

“Success doesn’t work overnight. Keep your eye on the prize and don’t look back.”

-Erin Andrews

W.O.D.

FIT: Metcon (Time)

6 rounds FOR TIME:
Run 200m
12 Hang Cleans (95/65)
24 Wall Balls (20/14) to a 9/10 ft target

PERF: Metcon (Time)

6 rounds FOR TIME:
Run 200m
12 Hang Cleans (135/95)
24 Wall Balls (20/14) to a 11/10 ft target

WOD: 6.6.19

“Don’t stop when you’re tired. Stop when you’re done.”

– author unknown

W.O.D.

FIT: Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of: 
5 Pull-ups  
10 Push-ups 
15 Squats

PERF: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:
5 Strict pull-ups
10 Ring dips
15 single-leg squats

WOD: 6.5.19

“Stay positive. Stay fighting. Stay brave. Stay ambitious. Stay focused. Stay strong.”

– author unknown

Weightlifting

Floor Press (3×3 @70% of your 1RM )

W.O.D. Annie

(Time)

50-40-30-20-10  
Double-unders  
Sit-ups

WOD: 6.4.19

“Your mind will quit 100 times before your body ever does.”

– author unknown

W.O.D.

FIT: Metcon (AMRAP – Reps)

2 rounds FOR REPS
In 3 minutes
Run 400m
max Russian KBS (53/35#) in time remaining
Rest 1 minute
In 3 minutes
Run 400m
max power snatches (75/45#) in time remaining
Rest 1 minute
In 3 minutes
Run 400m
max pull ups in time remaining
Rest 1 minute

PERF: Metcon (AMRAP – Reps)

2 rounds FOR REPS
In 3 minutes
Run 400m
max Russian KBS (70/53#) in time remaining
Rest 1 minute
In 3 minutes
Run 400m
max power snatches (95/65#) in time remaining
Rest 1 minute
In 3 minutes
Run 400m
max bar muscle ups in time remaining
Rest 1 minute

WOD: 6.3.19

Weightlifting

Box Squat (3×3 @70% of your 1RM )

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 minutes
Row 1500m
then..
8 Shoulder to Overhead (95/65)
10 Hanging Leg Raises

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 minutes
Row 2000m
then..
8 Shoulder to Overhead (135/95)
10 Toes to bar

WOD: 6.2.19

W.O.D. Beast 12

For Time:  
25 Walking lunge steps  
20 Pull-ups  
50 Box jumps, 20”  
20 Double-unders 
25 Ring dips 
20 Knees to elbows  
30 Kettlebell swings, 2/1.5 pood  
30 Sit-ups  
20 DB Hang squat cleans, 35/20#  
25 Back extensions,   
30 Wall ball shots, 20/14# 
3 Rope climb ascents

WOD: 6.1.19

“Some quit due to slow progress. Never grasping the fact that slow progress…is progress.”

– author unknown

W.O.D. Moore

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, 2011To learn more about Moore click here