WOD: 6.11.18

Whatever the mind of man can conceive and believe, it can achieve.

—Napoleon Hill

 

Weightlifting

Back Squat (1 set of 3 reps @ 80% of 2RM )

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP in 10
Row 750m
Then…
10 KBS (53/35)
10 pullups
Rest 1
AMRAP in 5
12 AMERICAN KBS (53/35)
12 RING ROWS
175 SINGLE unders

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP in 10
Row 1250m
Then… 10 KBS (70/53)
10 pullups
Rest 1
AMRAP in 5
12 AMERICAN KBS (70/53)
12 pullups
35 Double unders


 

WOD: 6.10.18

Do or do not. There is no try.

—Yoda

 

Weightlifting

Deadlift (5,3,2,2,2,2)

FIT:

Hang Power Snatch (2,2,2,2,2)

PERF: Metcon (Weight)

Max complex:
Squat Snatch + Hang Squat Snatch + Overhead Squat
DROP
Repeat

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

Aerobic TEST!

2k Row (Time)

Max Effort 2k Row

 


 

WOD: 6.9.18

Too many of us are not living our dreams because we are living our fears.

—Les Brown

 

W.O.D.

FIT: Metcon (Time)

5 Rounds for time of:
200m Run
20 Box Jumps, 20” / 16”
20 Wall-Ball Shots, 14# / 10#

INT: Metcon (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 20” / 16”
30 Wall-Ball Shots, 14# / 10#

PERF: Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

 


 

WOD: 6.8.18

To handle yourself, use your head; to handle others, use your heart.

—Eleanor Roosevelt

Weightlifting

Back Squat (5 sets of 2 reps of Back Squat @90% of your 2RM)

W.O.D.

FIT: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

INT: Double Grace (Time)

60 Cleans & Jerks (135/95#)

PERF: Heavy Grace (Time)

30 Clean and Jerks @ 185/125#

 


 

WOD: 6.7.18

Believe you can and you’re halfway there.

—Theodore Roosevelt

 

W.O.D.

FIT: Metcon (Time)

For time:
3 rope climbs
16 DB thrusters
2 rope climbs
12 DB thrusters
1 rope climbs
8 DB thrusters

Men: 15-ft. rope, 45 lb.
Women: 15-ft. rope, 30 lb.

PERF: Regionals Event 6 (Time)

For time:
4 rope climbs
16 thrusters
3 rope climbs
12 thrusters
2 rope climbs
8 thrusters

Men: 15-ft. rope, 155 lb.
Women: 15-ft. rope, 105 lb.

 


 

WOD: 6.6.18

I can’t change the direction of the wind, but I can adjust my sails to always reach my destination.

—Jimmy Dean

 

Weightlifting

Front Squat (10,5,3,3,3,3)

W.O.D.

FIT: Metcon (AMRAP – Reps)

2 rounds FOR REPS
AMRAP in 4:30
RUN 300m
Max reps clean and jerk (95/65)
Rest 1
AMRAP in 4:30
30 Bar Facing Burpees
Max reps clean and jerk (95/65)
Rest 1

PERF: Metcon (AMRAP – Reps)

2 rounds FOR REPS
AMRAP in 4:30
RUN 400m
Max reps clean and jerk (135/ 95)
Rest 1
AMRAP in 4:30
30 Bar Facing Burpees
Max reps clean and jerk (135/ 95)
Rest 1


 

WOD: 6.5.18

Remember no one can make you feel inferior without your consent.

—Eleanor Roosevelt

 

Weightlifting

Power Clean (2,2,2,2,2)

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 minutes
6-6
8-8
10-10
12-12  ……
Keep adding two reps to each movement until time expires
Dumbbell Snatch (35/25)
Pull ups

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 minutes
6-6
8-8
10-10
12-12  ……
Keep adding two reps to each movement until time expires
Dumbbell Snatch (50/35)
Chest to bar pull ups

 


 

WOD: 6.4.18

If you look at what you have in life, you’ll always have more. If you look at what you don’t have in life, you’ll never have enough.

—Oprah Winfrey

 

Weightlifting

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

W.O.D.

PERF: Metcon (Time)

FOR TIME:
Row 2500m
200 Double unders
50 Handstand push ups

FIT: Metcon (Time)

FOR TIME:
Row 1500m
500 SINGLE Unders
50 Push ups

 

 


 

WOD: 6.3.18

Life is 10% what happens to me and 90% of how I react to it.

—Charles Swindoll

 

W.O.D.

Max weight for the complex:
2 Squat Snatches + 1 Hang Snatch + 1 Overhead Squat

Weightlifting

Deadlift (5,3,2,2,2,2)

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


WOD: 6.2.18

Perfection is not attainable, but if we chase perfection we can catch excellence.

—Vince Lombardi

 

W.O.D.

FIT: Metcon (AMRAP – Reps)

2 rounds FOR REPS
In 3 minutes
Run 300m
max AMERICAN KBS (53/35) in time remaining
Rest 1 minute
In 3 minutes
Run 300m
max DB snatches (35/20#) in time remaining
Rest 1 minute
In 3 minutes
Run 300m
max Ring dips in time remaining
Rest 1 minute

PERF: Metcon (AMRAP – Reps)

2 rounds FOR REPS
In 3 minutes
Run 400m
max AMERICAN KBS in time remaining
Rest 1 minute
In 3 minutes
Run 400m
max DB snatches (50/35) in time remaining
Rest 1 minute
In 3 minutes
Run 400m
max bar muscle ups in time remaining
Rest 1 minute

 


 

WOD: 6.1.18

Whether you think you can or you think you can’t, you’re right.

—Henry Ford

 

Weightlifting

Back Squat (5 sets of 3 reps @90% of your 3RM)

W.O.D.

3 Rounds for reps:
1 minute of One Arm KB OH Lunge Left (35/26#)
1 minute of One Arm KB OH Lunge Right (35/26#)
1 minute of GHD Hip Extensions
1 minute of Double Unders

 


 

WOD: 5.31.18

Perfection is not attainable, but if we chase perfection we can catch excellence.

—Vince Lombardi

 

W.O.D. 30/30/30

For time:
30 Deadlifts, (185/125#)
Row 30 calories
30 Overhead squats, (95/65#)

 

THE OVERHEAD SQUAT