WOD: 11.17.18

“There are two types of people who will tell you that you cannot make a difference in this world: those who are afraid to try and those who are afraid you will succeed.”

~Ray Goforth

 

W.O.D.

FIT: Metcon (Time)

For time:
Row 800 meters
Then, 4 rounds of:
12 DB Snatches, alternating (35/25)
9 American KB Swings (53/35)
6 Pistols to a box
Then, run 600 meters

PERF: Metcon (Time)

For time:
Row 1000 meters
Then, 4 rounds of:
12 DB Snatches, alternating (50/35)
9 American KB Swings (70/53)
6 Pistols
Then, run 800 meters

 


 

WOD: 11.16.18

“Don’t be afraid to give up the good to go for the great.”

~John D. Rockefeller

 

Weightlifting

Hang Power Clean (3,2,1,1,1,1)

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP in 10
3-3
6-6
9-9
12-12…
Clean and Jerk (95/65)
Push-ups
Rest 3 minutes

FOR TIME:
30 Push-ups
15 Clean and Jerks (95/65)

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP in 10
3-3
6-6
9-9
12-12…
Clean and Jerk (135/95)
Handstand Push-ups
Rest 3 minutes

FOR TIME:
15 Handstand Push-ups
15 Clean and Jerks (135/95)

 


 

WOD: 11.15.18

“The distance between insanity and genius is measured only by success.”

~Bruce Feirstein

 

W.O.D.

FIT: Metcon (AMRAP – Reps)

14-Minute AMRAP:
60 Calorie Row
50 Hanging Knee Raises
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 95/65#
20 Pull-ups

PERF: CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups

 

 


 

WOD: 11.14.18

“No one can make you feel inferior without your consent.”

~Eleanor Roosevelt

 

Weightlifting

Back Squat (3×10 reps @65%)

** Descend with control
** Do not crash in the bottom of the squat
** Rest 2 minutes between each set

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP in 16
Row 750m
then…
5 Pull ups
10 Thrusters (75/55)

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP in 16
Row 1000m
then…
5 Chest to bar pull ups
10 Thrusters (115/85)

 


 

WOD: 11.13.18

Great minds discuss ideas; average minds discuss events; small minds discuss people.” ~Eleanor Roosevelt

 

W.O.D.

Inverse Tabata (AMRAP – Reps)

Inverse Tabata Shoulder Press, 155/105 lb.
Inverse Tabata Front Squat, 245/165 lb.
Inverse Tabata Deadlift, 365/245 lb.
The Inverse Tabata interval is 10 seconds of work followed by 20 seconds of rest for 8 intervals. Rest 1 minute between exercises.

 


 

WOD: 11.12.18

“It is not the strongest of the species that survive, nor the most intelligent, but the one most responsive to change.”

~Charles Darwin

 

W.O.D. Three Wise Men Tribute

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

To learn more about Three Wise Men Tribute click here


WOD: 11.11.18

“Whenever you see a successful person, you only see the public glories, never the private sacrifices to reach them.”

~Vaibhav Shah

 

W.O.D. “Sculler X”

5 Rounds For Time:
10 Pistols (5 each leg)
10 Push Ups
10 American KettleBell Swings (2/1.5 Pood)
10 Calories on the Rower

 


 

WOD: 11.10.18

“Success is walking from failure to failure with no loss of enthusiasm.”

~Winston Churchill

 

W.O.D. The Incredible Hulk

20-minute AMRAP of:
5 Deadlifts (115/75#)
5 Hang Power Cleans (115/75#)
5 Front Squats (115/75#)
5 Push Press (115/75#)
5 Back Squats (115/75#)


WOD: 11.9.18

“If you are willing to do more than you are paid to do, eventually you will be paid to do more than you do.”

~Anonymous

 

W.O.D.

FIT: Metcon (AMRAP – Reps)

For 20 minutes:
Minute 1- 12/8 calories on the Rower
Minute 2- 20 double unders
Minute 3- Max reps Push ups
Minute 4- Rest

PERF: Metcon (AMRAP – Reps)

For 20 minutes:
Minute 1- 12/8 calories on the bike
Minute 2- 50 double unders
Minute 3- Max reps handstand push ups
Minute 4- Rest

 


 

WOD: 11.8.18

“Take up one idea. Make that one idea your life-think of it, dream of it, live on that idea. Let the brain, muscles, nerves, every part of your body, be full of that idea, and just leave every other idea alone. This is the way to success.”

~Swami Vivekananda

 

W.O.D. TK

20-Minute AMRAP:

8 Strict Pull-ups

8 Box Jumps, 36″

12 Kettlebell Swings, 2 pood

In honor of U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, died on August 8, 2012

To learn more about TK click here

 


 

WOD: 11.7.18

“If you are not willing to risk the usual, you will have to settle for the ordinary.”

~Jim Rohn

 

W.O.D.

FIT: Metcon (Time)

3 rounds for time of:
Run 400 meters
21 sumo deadlift high pulls
12 burpees, jumping over the barbell

Men: 75-lb. SDHP
Women: 55-lb. SDHP

PERF: Metcon (Time)

3 rounds for time of:
Run 400 meters
21 sumo deadlift high pulls
12 burpees, jumping over the barbell

Men: 95-lb. SDHP
Women: 65-lb. SDHP

 


 

WOD: 11.6.18

“Success usually comes to those who are too busy to be looking for it.”

~Henry David Thoreau

 

W.O.D.

AMRAP in 9
12 Toes to bar
8 Deadlifts (165/105#)
4 Power Cleans (165/105#)
After 6 minutes you will have 9 minutes to find your 1RM Power Clean