WOD: 9.29.18

“The only reason for time is so that everything doesn’t happen at once.”

– Albert Einstein

W.O.D.

FIT: Metcon (Time)

For time:
200 SIngle-unders
Run 200 meters
2 Rope climb ascents
Run 200 meters
20 calorie Bike
Run 200 meters
200 meter Farmer carry, (53/35# kettlebells
)
Run 200 meters
20 Dumbbell snatches, alternating, (35/25#)
Run 200 meters
20 GHD Sit-ups
Run 200 meters

PERF: Metcon (Time)

For time:
100 Double-unders
Run 400 meters
4 Rope climb ascents
Run 400 meters
40 calorie Bike
Run 400 meters
200 meter Farmer carry, (73/53# kettlebells
)
Run 400 meters
20 Dumbbell snatches, alternating, (53/35#)
Run 400 meters
40 GHD Sit-ups
Run 400 meters

 


 

WOD: 9.28.18

“Procrastination is the bad habit of putting off until the day after tomorrow what should have been done the day before yesterday.”

– Napoleon Hill

 

Weightlifting

Deadlift (3 x 5 x 85%)

W.O.D.

FIT: Metcon (AMRAP – Reps)

AMRAP in 15
4-8-12-16-20-24-28….
Alternating DB Lunge Steps (35/25#)
Keep adding 4 reps until time is up
**3 Pull ups after every round

PERF: Metcon (AMRAP – Reps)

AMRAP in 15
4-8-12-16-20-24-28….
Alternating DB Lunge Steps (50/35#)
Keep adding 4 reps until time is up
**3 Chest to bar pull ups after every round

 


 

WOD: 9.27.18

“He who is not courageous enough to take risks will accomplish nothing in life.”

– Muhammed Ali

 

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP in 10
8 Overhead Squats (45/35)
10 Push ups
50 Single unders
Rest 3 minutes after 10
then..

FOR TIME:
200 Single unders
20 Overhead Squats (45/35)
20 Push ups

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP in 10
8 Overhead Squats (95/65)
10 Handstand Push ups
30 Double unders
Rest 3 minutes after 10
then..

FOR TIME:
100 Double unders
20 Overhead Squats (95/65)
20 Handstand Push ups

 


 

WOD: 9.26.18

“Be kind, for everyone you meet is fighting a hard battle.”

– Plato

 

Weightlifting

Bench Press (10,10,10,10,10)

W.O.D.

FIT: Metcon (AMRAP – Reps)

2 rounds for reps
3 minutes of rowing for calories
3 minutes of V-ups
3 minutes of clean and jerk 95/65
3 minute rest

PERF: Metcon (AMRAP – Reps)

2 rounds for reps
3 minutes of bike for calories
3 minutes of toes to bar
3 minutes of clean and jerk 135/95
3 minute rest

 


 

WOD: 9.25.18

“Always bear in mind that your own resolution to succeed is more important than any other”

– Abraham Lincoln

 

W.O.D.

FIT: Metcon (AMRAP – Reps)

Four 2-minute rounds of:
5 thrusters
150-m row
Max-rep DB Thrusters

Rest 2 minutes between rounds.

Men: 35 lb.
Women 25 lb.

PERF: Metcon (Time)

Five 2-minute rounds of:
10 thrusters
200-m row
Max-rep DB thrusters

Rest 2 minutes between rounds.

Men: 50 lb.
Women 35 lb.

 


 

WOD: 9.24.18

“One day your life will flash before your eyes. Make sure it’s worth watching.”

– Unknown

 

Weightlifting

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

W.O.D.

FIT: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

PERF: Heavy Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 70# / 53#
12 Chest to Bar Pull-ups

 


 

WOD: 9.23.18

“What you do not want done to yourself, do not do to others.”

– Confucius

 

W.O.D.

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 10 minutes of:

7 handstand push-ups

1 rope ascent, 15-ft. rope

Beginner Option
Complete as many rounds as possible in 10 minutes of:
7 Push-ups
3 rope climbs, lying to standing

Prowler Sprints (Time)

With an Empty Prowler, 10 Sets for time:
10 Meters tall handles
10 meters low handles (opposite end)
30 Seconds Rest

 


 

WOD: 9.22.18

“A good traveler has no fixed plans, and is not intent on arriving.”

– Lao Tzu

 

W.O.D.

FIT: Dirty Thirty (Time)

For Time:
30 Box jumps, 24/20″
30 Jumping pull-ups
30 Kettlebell swings, 35/26#
30 steps Walking Lunge
30 Knees to elbows
30 Push press, 45/35#
30 Back extensions
30 Wall ball shots, 20/14#
30 Burpees
30 Double unders

PERF: Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

 


 

WOD: 9.21.18

“Nature does not hurry, yet everything is accomplished.”

– Lao Tzu

 

W.O.D. Thor

With a running clock, every minute perform 1 lift and add given weights.
Start with an empty barbell and snatch for as long as possible adding 10/5 lbs every minute.
Once you cannot snatch the weight, clean for as long as possible adding 10/5 lbs every minute.
Once you cannot clean the weight, deadlift for as long as possible adding 20/10 lbs every minute..
Post heaviest load for the snatch, clean and deadlift separately.


 

WOD: 9.20.18

“Life is change. Growth is optional. Choose wisely.”

– Unknown

 

Weightlifting

Bench Press (3×3 @80% of your 3RM)

W.O.D.

FIT: Metcon (Time)

3 rounds FOR TIME
Run 200m
10 American KB swings (53/35)
10 Pull-ups
Row 200m
10 KB Sumo Deadlift High Pulls (53/35)
20 Double Unders

PERF: Metcon (Time)

3 rounds FOR TIME
Run 200m
10 American KB swings (70/53)
10 Chest to Bar Pull-ups
Row 200m
10 KB Sumo Deadlift High Pulls (70/53)
50 Double Unders

 


 

WOD: 9.19.18

“I’ve failed over and over and over again in my life and that is why I succeed.”

– Michael Jorda

 

W.O.D.

FIT: Metcon (Time)

3 Rounds for time of:
400m Run
50 Good mornings (45/35#)
50 Sit-ups

PERF: Michael (Time)

3 Rounds for time of:

800m Run

50 Back Extensions

50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

To learn more about Michael click here

 

 


 

WOD: 9.18.18

“We acquire the strength we have overcome.”

– Ralph Waldo Emerson

 

W.O.D.

FIT: Metcon (AMRAP – Reps)

For max reps at each station:
Tabata dumbbell shoulder presses
Tabata jumping lunges
Tabata jumping ring dips
Tabata walking lunges
Tabata dumbbell push presses

Men: 25-lb. dumbbells
Women: 15-lb. dumbbells

PERF: Metcon (AMRAP – Reps)

For max reps at each station:
Tabata dumbbell shoulder presses
Tabata jumping lunges
Tabata ring dips
Tabata weighted walking lunges
Tabata dumbbell push presses

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations.

Men: 35-lb. dumbbells
Women: 25-lb. dumbbells