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)

WOD: 5.18.19

“Winning isn’t everything, but the will to win is everything.”

– Vince Lombardi

W.O.D.

FIT: Metcon (Time)

4 rounds for time of:
21 Pull-ups
15 DB Bench presses (35/25)
400-m run.

PERF: Metcon (Time)

4 rounds for time of:
21 Pull-ups
15 DB Bench presses (50/35)
800-m run.

WOD: 5.17.19

“Life is not about how hard you hit, it’s about how hard you can get hit and keep moving.”

– Rocky Balboa


W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 minutes
5 Burpees
10 DB Hang Clean and Jerks Left arm (35/25)
5 Burpees
10 DB Hang Clean and Jerks Right arm (35/25)
5 Burpees
10 DB Overhead Lunges Left arm (35/25)
5 Burpees
10 DB Overhead Lunges Right arm (35/25)

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 minutes
5 Burpees
10 DB Hang Clean and Jerks Left arm (50/35)
5 Burpees
10 DB Hang Clean and Jerks Right arm (50/35)
5 Burpees
10 DB Overhead Lunges Left arm (50/35)
5 Burpees
10 DB Overhead Lunges Right arm (50/35)

WOD: 5.16.19

“Look in the mirror. That’s your competition.”

– author unknown

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP in 16 minutes
5 Pull-ups
6 Power Cleans (105/75)
8 Deadlifts (105/75)
14 Double unders

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP in 16 minutes
5 C2B Pull-ups
6 Power Cleans (155/105)
8 Deadlifts (155/105)
48 Double unders

WOD: 5.15.19

“Pain is temporary. Quitting lasts forever.”

– Lance Armstrong

Weightlifting

Bench Press (10,4,4,4,4,4)

W.O.D.

FIT: Metcon (AMRAP – Reps)

4 rounds for reps
:45 seconds on
:15 seconds off
DB Snatch (35/25)
Box Jump overs (24/20)
Single arm DB OHS
Burpees

*alternate arms with DB each round

PERF: Metcon (AMRAP – Reps)

4 rounds for reps
:45 seconds on
:15 seconds off
DB Snatch (50/35)
Box Jump overs (24/20)
Single arm DB OHS
Burpees

*alternate arms with DB each round

WOD: 5.14.19

“Typically the worlds best athletes are minimalists when it comes to their training. They work hard and fast with few exercises. They master the fundamentals and work with them for years. This is the secret that no one wants to hear.”

– Greg Glassman

W.O.D.

FIT: Misfit Biathlon (Time)

Row 2K
Run 1 mile

PERF: Misfit Triathlon (Time)

Bike 3 miles
Row 2K
Run 1 mile

Gymnastics

FIT: Strict Pull-Ups (4 sets max reps)use band if necessary

PERF: Weighted Pull-ups (4,3,2,1,1,1)

WOD: 5.13.19

“In training, you listen to your body. In competition you tell your body to shut up.”

– Rich Froning

Weightlifting

Back Squat (10,5,4,4,4,4)

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP in 18
20 Double unders
20 KB swings (53/35)
10 Shoulder to Overhead (75/55)
20 KB Sumo DL High Pulls (53/35)

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP in 18
60 Double unders
20 KB swings (70/53)
10 Shoulder to Overhead (135/95)
20 KB Sumo DL High Pulls (70/53)

WOD: 5.12.19

“During the hard times, it’s important to focus on the things you can change in that moment instead of what you should have or could have done differently.”

– Annie Thorisdottir, Crossfit athlete

W.O.D.

FIT: Lil’ Jerry (Time)

For Time:
800m Run
1000m Row
800m Run

PERF: Jerry (Time)

For Time:
1-Mile Run
2k Row
1-Mile RunIn honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.To learn more about Jerry click here

WOD: 5.11.19

If you’ve set goals and you want to achieve them, you have to think positively and achieving those goals will be a lot easier. 

~Becca Earl

W.O.D.

FIT: 3 Rounds of Barbara (Time)

Three Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

INT: 4 Rounds of Barbara (Time)

Four Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

PERF: Barbara (Time)

Five Rounds for time:  
20 Pull-ups 
30 Push-ups   
40 Sit-ups  
50 Squats  
*3-minute rest after each round*

WOD: 5.10.19

If the words you spoke appeared on your skin would you still be beautiful? 
~Author Unknown 

Weightlifting

Sumo Deadlift (5,5,5,5,5)

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP in 13 minutes
6 Power Cleans (75/55)
8 Push Press (75/55)
14 Russian KB Swings (53/35)

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP in 13 minutes
6 Power Cleans (115/75)
8 Push Press (115/75)
14 Russian KB Swings (70/53)

WOD: 5.9.19

People with goals succeed because they know where they’re going. Now think of a ship leaving a harbor and think of it with a complete voyage mapped out and planned. The captain and crew know exactly where it’s going and how long it will take. 
~Earl Nightingale

W.O.D.

Dumbbell Carry (Distance)

Can you walk 400 meters carrying 50-lb. dumbbells (♀ 35-lb.)?

A) If not, how far can you go before setting them down?
B) What are the heaviest dumbbells you can carry for 400 meters?A $1,000 prize will be awarded for the heaviest successful 400-m carry (one for men and one for women). Do it on a track, upload video to YouTube, and post a link to 190505 comments by midnight, Sunday, May 12.

CORE

FOR TIME:
10-20-30-40-50
ABMAT sit ups
Row or Bike For Calories

WOD: 5.8.19

Failure is success in progress. 
~Albert Einstein 

Weightlifting

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

W.O.D.

FIT: Metcon (Time)

3 rounds FOR TIME:
Run 400m
10 Pull-ups
15 Hanging Leg Raises

PERF: Metcon (Time)

3 rounds FOR TIME:
Run 400m
10 C2B Pull-ups
15 Toes to bar