WOD: 3.28.19

So don’t waste your time fighting for a longer life, just enjoy every day. Because this day is not a random day, but a unique one and you have been blessed with an amazing gift. Use it wisely, as it passes by and it never comes back. 

~Andy Hertz

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP in 20
Row 20 Calories
75 Double unders

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP in 20
Run 200m
75 Double unders

WOD: 3.27.19

We are wired to be kind. It’s our deepest nature. 

~Jaime Thurston

CORE 100 Sit Ups For Time

For Time:
Complete 100 AbMat Butterfly Sit-ups

W.O.D.

*Scale this down if you can’t do this in at least sets of 7-10.

FIT: Metcon (Time)

FOR TIME:
Row 1500m
100 Shoulder to Overhead (75/55)

PERF: Metcon (Time)

FOR TIME:
Row 2000m
100 Shoulder to Overhead (95/65)

WOD: 3.26.19

The brain is organized in a way that enables optimistic beliefs to change the way we view and interact with the world around us, making optimism a self-fulfilling prophecy. 

~Tali Sharot

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

12-minute AMRAP of:
8 DB squats (35/25)
6 Power Cleans (115/75)
4 Strict pull ups with a band

PERF: Metcon (AMRAP – Rounds and Reps)

12-minute AMRAP of:
8 DB squats (50/35)
6 Power Cleans (165/105)
4 Strict pull ups

WOD: 3.25.19

“Half of the things they worry about will not even come to pass, or will not be relevant in just a year. Yet people give a massive amount of power to these worries and fail to focus on what is real and what is concrete.”

~Robyn McComb

Weightlifting

Push Jerk (10,5,3,2,1,1,1)

Gymnastics

Metcon (AMRAP – Reps)

Max strict toes to bar without falling off the bar

W.O.D.

FIT: Metcon (AMRAP – Reps)

Row 5 minutes for max calories
Rest 5 minutes
AMRAP in 15 minutes
10 Single Arm push press on each arm (35/25)
15 Burpees
10 Single Arm hang cleans on each arm (35/25)
15 Tuck-Ups

PERF: Metcon (AMRAP – Reps)

Bike 5 minutes for max calories
Rest 5 minutes
AMRAP in 15 minutes
10 Single Arm push press on each arm (50/35)
15 Burpees
10 Single Arm hang cleans on each arm (50/35)
15 V-Ups

WOD: 3.24.19

Accept full responsibility for everything that happens in your life. 

~Russell Gerald Johnston

W.O.D.

FIT: Metcon (AMRAP – Reps)

4 rounds for reps
4 minute amrap
Run 200m
In time remaining
10 Hang Power Snatches (55/35)
8 Burpees over the bar
Rest 1 minute after each round

PERF: Metcon (AMRAP – Reps)

4 rounds for reps
4 minute amrap
Run 400m
In time remaining
10 Hang Power Snatches (75/55)
8 Burpees over the bar
Rest 1 minute after each round

WOD: 3.23.19

“Adhere to your purpose and you will soon feel as well as you ever did. On the contrary, if you falter, and give up, you will lose the power of keeping any resolution, and will regret it all your life.” 

~Abraham Lincoln 


W.O.D.Metcon (Time)

For Time:
25 GHD Sit-ups
20 Calorie Row
50 Walking lunge steps
20 Double-unders
25 Push-ups
20 Knees to elbows
30 American KBS (70/53)
30 Sit-ups
20 DB Hang squat cleans, 35/25#
25 Back extensions,
30 Wall ball shots, 20/14#
3 Rope climb ascents

WOD: 3.22.19

“Compassion is the form that altruistic love takes when it is confronted with others’ sufferings.” 

~Matthieu Ricard

W.O.D.

FIT: Crossfit Games Open 19.5 Masters Scaled (55+)

(Time)33-27-21-15-9 reps for time of:

Thrusters 45lb/35lb
Jumping pull-ups

Time cap: 20 minutes

INT: Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb
Jumping pull-ups

Time cap: 20 minutes

PERF: Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb
Chest-to-bar pull-ups

Time cap: 20 minutes

WOD: 3.21.19

“As you go through life, you’ll have maybe a handful of friends who are in it for the long haul. A true testament to their character is how consistent they are throughout that friendship.” 

~Jerry Kramer 

W.O.D.

FIT: Metcon (AMRAP – Reps)

Row 5 minutes for max calories
Rest 5 minutes
AMRAP in 15 minutes
10 Barbell Rows, overhand grip (75/55)
15 Russian KBS (35/26)
10 Barbell Rows, underhand grip (75/55)
15 Russian KBS (35/26)

PERF: Metcon (AMRAP – Reps)

Bike 5 minutes for max calories
Rest 5 minutes
AMRAP in 15 minutes
10 Barbell Rows, overhand grip (95/65)
15 Russian KBS (53/35)
10 Barbell Rows, underhand grip (95/65)
15 Russian KBS (53/35)

WOD: 3.20.19

Synergy is the very essence of the family. Every family member contributes a different flavor to the mix. 

~Stephen Covey 

Weightlifting

Bench Press ( 4×5 @80%)

W.O.D.

FIT: Metcon (No Measure)

5 rounds of continuous movement of:
2 rope climbs, 15-ft. rope
20 controlled, slow AbMat sit-ups

PERF: Metcon (No Measure)

5 rounds of continuous movement of:
2 legless rope climbs, 15-ft. rope
20 controlled, slow AbMat sit-ups

WOD: 3.19.19

Knowledge is book smart, whereas Wisdom is the application of book-smart knowledge to everyday living. 

~Johnny Tan

Weightlifting

Push Jerk (4×3 @70%)

W.O.D.

FIT: Metcon (No Measure)

3 rounds NOT for time:

Row 500m and/or Run 400m and/or Bike 0.5 mile
10 strict pull-ups
20 push-ups

Then,
Practice L-hangs for 10 minutes.

PERF: Metcon (No Measure)

3 rounds NOT for time:

Row 500m and/or Run 400m and/or Bike 0.5 mile
15 strict pull-ups
30 push-ups

Then,
Practice L-sits for 10 minutes.

WOD: 3.18.19

“Thought is the strongest thing we have. Work done by true and profound thought – that is a real force.” 

~Albert Schweitzer 

Weightlifting

Back Squat (4×4 @70%)

W.O.D. Thruster it Up!

(AMRAP – Rounds and Reps)

With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75/55#
From 5:00-10:00 use 95/65#
From 10:00-15:00 use 115/75#
From 15:00-20:00 use 135/95#
Continue adding 20 lb. every 5 minutes for as long as you are able.

WOD: 3.17.19

“No man has a chance to enjoy permanent success until he begins to look in a mirror for the real cause of all his mistakes.” 

~Napoleon Hill

W.O.D.

2 rounds NOT for time of:
Run or Row 800m
30 Hollow Rocks
30 Superman Rocks
15 GHD Hip Extension
15 GHD Sit-upsACCESSORYPRACTICE MUSCLE-UPS FOR 10-MINUTES