WOD: 5.31.19

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

– author unknown

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 minutes
Run 1 mile
then..
17 Wall Balls (20/14) (10/9 foot line)
6 Burpees over the Bar
6 Clean and Jerks 115/75
6 Burpees over the Bar

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP in 24 minutes
Run 1.5 miles
then..
17 Wall Balls (20/14) (11/10 foot line)
6 Burpees over the Bar
6 Clean and Jerks 155/105
6 Burpees over the Bar

WOD: 5.30.19

“Train yourself to let go of everything you fear to lose.”

– Yoda, Jedi Master

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP in 6
1 minute Push-up Plank buy in
10 Double unders
7 Power Cleans (75/55)
Rest 1 minute
AMRAP in 6
1 minute Push-up Plank buy in
10 Double users
5 Power Cleans (95/65)
Rest 1 minute
AMRAP in 6
1 minute Push-up Plank buy in
10 Double unders
3 Power Cleans (135/85)

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP in 6
1 minute HS hold buy in
50 Double unders
7 Power Cleans (95/65)
Rest 1 minute
AMRAP in 6
1 minute HS hold buy in
50 Double users
5 Power Cleans (135/95)
Rest 1 minute
AMRAP in 6
1 minute HS hold buy in
50 Double unders
3 Power Cleans (155/105)

WOD: 5.28.19

“Every pro was once an amateur. Every expert was once a beginner. So dream big and start now.”

– author unknown

W.O.D.

FIT: Metcon (AMRAP – Reps)

:30 seconds on
:30 seconds off
7 rounds of ABMat Butterfly Sit-ups
7 rounds of Burpees
7 rounds of Row for calories

PERF: Metcon (AMRAP – Reps)

:30 seconds on
:30 seconds off
7 rounds of GHD Sit-ups
7 rounds of Burpees
7 rounds of Bike for calories

WOD: 5.27.19

REMEMBER AND HONOR

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: 5.26.19

“When you feel like quitting think about why you started.”

– author unknown

CORE

PLANK VARIATIONS

:30 Center Push-up Plank
:30 Left arm, left side
:30 Right arm, right side
:30 Left arm extended
:30 Right arm extended
:30 Left leg up
:30 Right leg up
:30 Left leg, right arm up
:30 Right arm, left leg up
:30 Side plank right hand
:30 Side plank left hand
:30 Center Push-up Plank

Gymnastics

Front and Back Scales (10×1 with 3 sec Hold)

Gymnastics scales and balances are excellent for developing postural awareness, alignment of the torso and limbs, balance, and flexibility. They are easy to learn, yet challenging to master, and can quickly be added into a warm-up or cool-down.

Progression for learning Handstand Walking:

Progression for learning Handstand Walking:
Step 1: Nose-to-wall holds. Yes, nose-to-wall. …
Step 2: Shoulder Taps. …(Work up to 15-20 unbroken)
Step 3: Hip Touches. …(Work up to 10 unbroken)
Step 4: Off-wall Handstands (Holds) …
Step 5: Handstand Walk Aways….
Step 6: Try Handstand Walking!

W.O.D.

FIT: Metcon (Calories)

12 rounds
:10 seconds on
:30 seconds off
Max Cal on the Rower

PERF: Metcon (Calories)

12 rounds
:10 seconds on
:30 seconds off
Max Cal on the Bike

WOD: 5.25.19

“Sometimes it’s not about how good you are but how bad you want it.”

– author unknown


W.O.D. SQT

Three rounds for time of:  
10 Ground to Overhead, 95# / 65#  
200 yard Shuttle sprint, 50 yards x 2

WOD: 5.24.19

“Life begins at the end of your comfort zone.”

– Neale Donald Walsch

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP in 16
Run 800m
In remaining time..
5 Deadlifts (185/125)
13 Box Jumps (20/16)
18 Tuck-ups

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP in 18
Run 1 mile
In remaining time..
5 Deadlifts (295/195)
13 Box Jumps (24/20)
18 V-ups

WOD: 5.23.19

“Hiding from your weaknesses is a recipe for incapacity and error.”

– Greg Glassman

Weightlifting

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

W.O.D. (AMRAP – Rounds and Reps)

For Total Reps:
Tabata Sit-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Row

WOD: 5.22.19

“You don’t have to be great to start, but you have to start to be great.”

– Zig Ziglar

W.O.D.

FIT: Metcon (Time)

FOR TIME:
6 rounds of:
Run 200m
Rest 1 minute
then..
4 rounds FOR TIME:
12 DB Front Rack Lunges (35/25)
24 Double Unders

PERF: Metcon (Time)

FOR TIME:
8 rounds of:
Run 200m
Rest 1 minute
then..
4 rounds FOR TIME:
12 DB Front Rack Lunges (50/35)
96 Double Unders

WOD: 5.21.19

“Be stronger than your strongest excuse.”

– author unknown

W.O.D.

FIT: Metcon (Time)

FOR TIME
21-15-9
Russian KB Swings (53/35)
Pull ups
Power Snatch (75/55)

PERF: Metcon (Time)

FOR TIME  21-15-9
Russian KB Swings (70/53)
C2B Pull ups
Power Snatch (75/55)

WOD: 5.20.19

“Stop wishing. Start doing.”

– author unknown

Weightlifting

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

W.O.D.

FIT: Metcon (AMRAP – Rounds)

AMRAP in 15
15 Wall Balls (10/9 foot line 20/14)
Run 200m
5 Clean and Jerks (135/85)

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP in 15
15 Wall Balls (11/10 foot line 20/14)
Run 200m
5 Clean and Jerks (175/115)

WOD: 5.19.19

“When I train, I erase all the limits and expectations of what I can do. I am powerful and anything is possible.”

– Camille Leblanc-Bazinet

W.O.D. Miracle Mile (Time)

Run 400m
25 Kettlebell Swings (53/35#)
Farmer’s Walk 200m (53/35#)
Waiter’s Walk 200m (53/35#)
25 Box Jumps (24/20″)
100m Sprint
100m Walking Lunge
100m Sprint
100m Walking Lunge
5 Burpees
Run 400m with Med Ball (20/14)