WOD: 7.22.18

“Dream as if you’ll live forever, live as if you’ll die today.”

– James Dean

 

W.O.D.

FIT: Beach Burner (Time)

Alternate 1-miunte intervals of:
Rowing
Push-ups
Rowing
Lateral Hurdles
Rowing
Split Lunge Jumps
Rowing
Burpee Box Jumps (24/20″)
Rowing
Toes to Bar
Rowing
Air Squats
Rowing
V-ups

W.O.D.

Weightlifting

PERF: Power Snatch (2,2,2,2,2)

PERF: Split Jerk (3,3,3,3,3)

PERF: Bench Press (5,5,5,5,5)

PERF: Metcon (Time)

1 round FOR TIME:
Bike 500m
Rest 2 minutes
Row 250m
Rest 2 minutes
Run 400m

 


 

WOD: 7.21.18

“The greatest barrier to success is the fear of failure.”

– Sven Goran Eriksson

 

W.O.D.

FIT: Small Small (Time)

1 Round for time of:
1000m Row
50 Burpees
50 Box Jumps, (24/20″)
800m Run

INT: Medium Small (Time)

2 Rounds for time of:
1000m Row
50 Burpees
50 Box Jumps, (24/20″)
800m Run

PERF: Small (Time)

3 Rounds for time of:

1000m Row

50 Burpees

50 Box Jumps, 24″

800m Run

In honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009

To learn more about Small click here

 


 

WOD: 7.20.18

“Courage is the discovery that you may not win, and trying when you know you can lose.”

– Tom Krause

Weightlifting

Deadlift (5 x 1 @ 80%)

W.O.D.

FIT: Metcon (Time)

FOR TIME:
35-27-21-15-9
Wall Balls (20/14)
27-21-15-12-9
Ring Rows
*Shoot the medicine ball to the 10/9 foot line

INT: Metcon (Time)

FOR TIME:
35-27-21-15-9
Wall Balls (20/14)
21-15-12-9-6
Chest to Bar Pull ups
*Shoot the medicine ball to the 11/10 foot line

PERF: Metcon (Time)

FOR TIME:
35-27-21-15-9
Wall Balls (20/14)
15-12-9-6-3
Bar Muscle ups
*Shoot the medicine ball to the 11/10 foot line

 


 

WOD: 7.19.18

When I was 5 years old, my mother always told me that happiness was the key to life. When I went to school, they asked me what I wanted to be when I grew up. I wrote down “happy”. They told me I didn’t understand the assignment, and I told them they didn’t understand life.—John Lennon

 

W.O.D. DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009

To learn more about DT click here


 

WOD: 7.18.18

Remember that not getting what you want is sometimes a wonderful stroke of luck.

—Dalai Lama

 

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

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, 2011

To learn more about Moore click here

 


 

WOD: 7.16.18

What we achieve inwardly will change outer reality.

—Plutarch

 

Weightlifting

Back Squat (3 sets of 6 reps of back squat @75% of your 10RM )

W.O.D.

FIT: Metcon (AMRAP – Reps)

AMRAP in 14
Run 800m
8 Burpees
10 DB Thrusters (35/25)
Rest 2 minutes
1 minute of Burpees
1 minute of DB Thrusters (35/25)

PERF: Metcon (AMRAP – Reps)

AMRAP in 14
Run 1000m
8 Burpees over bar
10 Snatches (95/65)
Rest 2 minutes
1 minute of Burpees over bar
1 minute of Snatches (95/65)

 


 

WOD: 7.15.18

I alone cannot change the world, but I can cast a stone across the water to create many ripples.

—Mother Teresa

 

W.O.D. The 300 Workout (Time)

25 Pull-ups
50 Deadlifts (135/95-pounds)
50 Push-ups
50 Box Jumps (24″/20″)
50 GHD Sit-ups
50 DB Clean and Presses (35/25-pounds)
25 Pull-ups

 

 


 

WOD: 7.14.18

Nothing will work unless you do.

—Maya Angelou

 

W.O.D.

FIT: Metcon (Time)

FOR TIME:
750M ROW
50 AMERICAN KETTLEBELL SWINGS (53/35)
40 BURPEES
30 WALKING LUNGES
20 DB SNATCHES (45/30#)
10 BOX JUMPS (24/20#)
400M RUN

PERF: Metcon (Time)

FOR TIME:
1000M ROW
50 AMERICAN KETTLEBELL SWINGS (70/53)
40 BURPEES
30 PISTOLS
20 DB SNATCHES (60/40#)
10 BOX JUMPS (30/24#)
800M RUN

 

 


 

WOD: 7.13.18

We can easily forgive a child who is afraid of the dark; the real tragedy of life is when men are afraid of the light.

—Plato

 

Weightlifting

Deadlift (5 x 3 @ 75%)

W.O.D.

10 MINUTE TIME CAP!

FIT: Metcon (AMRAP – Reps)

FOR TIME:

1-2-3-4-5-6-7-8-9-10
Power Cleans 95/65
Ring Rows

INT: Metcon (AMRAP – Reps)

FOR TIME:

1-2-3-4-5-6-7-8-9-10
Power Cleans 135/95
Ring Pull ups

PERF: Metcon (AMRAP – Reps)

FOR TIME:

1-2-3-4-5-6-7-8-9-10
Power Cleans 175/115
Ring Muscle ups

 


 

WOD: 7.12.18

Everything you’ve ever wanted is on the other side of fear.

—George Addair

 

W.O.D.

Sisson (AMRAP – Rounds)

Complete as many rounds as possible in 20 minutes of:

15-ft rope climb, 1 ascent

5 burpees

200-meter run

If you have a 20# vest or body armor, wear it.

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

To learn more about Sisson click here

 


 

WOD: 7.11.18

We can’t help everyone, but everyone can help someone.

—Ronald Reagan

 

Weightlifting

Shoulder Press (10RM trying to lift more weight than last time)

W.O.D.

FIT: Metcon (AMRAP – Reps)

:40 seconds on
:20 seconds off
5 rounds of Rowing
5 rounds of Gobelt Squats (53/35)
5 rounds of Push ups

Do 5 rounds of Rowing before moving onto the next movement

PERF: Metcon (AMRAP – Reps)

:40 seconds on
:20 seconds off
5 rounds of Rowing
5 rounds of Gobelt Squats (70/53)
5 rounds of Handstand push ups

Do 5 rounds of Rowing before moving onto the next movement

 


 

WOD: 7.10.18

The only person you are destined to become is the person you decide to be.

—Ralph Waldo Emerson

 

W.O.D.

FIT: Metcon (AMRAP – Reps)

AMRAP in 10
14 ABMat Sit-ups (10#)
9 Deadlifts (95/65)
5 Power Snatches (95/65)
Rest 2 minutes
2 minutes of max reps ABMat Sit-ups (10#)
2 minutes of max reps power snatch

PERF: Metcon (AMRAP – Reps)

AMRAP in 10
14 Toes to bar
9 Deadlifts (135/95)
5 Power Snatches (135/95)
Rest 2 minutes
2 minutes of max reps toes to bar
2 minutes of max reps power snatch