WOD: 3.18.19

“Thought is the strongest thing we have. Work done by true and profound thought – that is a real force.” 

~Albert Schweitzer 

Weightlifting

Back Squat (4×4 @70%)

W.O.D. Thruster it Up!

(AMRAP – Rounds and Reps)

With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75/55#
From 5:00-10:00 use 95/65#
From 10:00-15:00 use 115/75#
From 15:00-20:00 use 135/95#
Continue adding 20 lb. every 5 minutes for as long as you are able.

WOD: 3.17.19

“No man has a chance to enjoy permanent success until he begins to look in a mirror for the real cause of all his mistakes.” 

~Napoleon Hill

W.O.D.

2 rounds NOT for time of:
Run or Row 800m
30 Hollow Rocks
30 Superman Rocks
15 GHD Hip Extension
15 GHD Sit-upsACCESSORYPRACTICE MUSCLE-UPS FOR 10-MINUTES

WOD: 3.16.19

“Begin challenging your own assumptions. Your assumptions are your windows on the world. Scrub them off every once in awhile, or the light won’t come in.” 

~Alan Alda 

W.O.D.

FIT: Metcon (Time)

For Time:
Row 500m
25 AbMat Butterfly Sit-ups
30 Push-ups
25 Deadlifts (155/95)
30 Box Jumps (24/20)
25 Thrusters (65/55)
Run 600m

PERF: Metcon (Time)

For Time:
Bike 0.5 miles
25 GHD Sit-ups
30 Push-ups
25 Deadlifts (225/155)
30 Box Jumps (24/20)
25 Thrusters (95/65)
Run 800m

WOD: 3.15.19

“One must live the way one thinks or end up thinking the way one has lived.”

~Paul Bourget 

W.O.D.

FIT: CrossFit Games Open 19.4 Masters Scaled (55+)

(AMRAP – Reps)3 rounds of:
 10 snatches 45lb/35lb
 12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
 10 jumping chest-to-bar pull-ups
 12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest
period

INT: CrossFit Games Open 19.4 Scaled (Ages 16-54)

(AMRAP – Reps)

3 rounds of:
 10 snatches 65lb/45lb
 12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
 10 chin-over-bar pull-ups
 12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest
period

PERF: CrossFit Games Open 19.4 (Ages 16-54)

(AMRAP – Reps)

3 rounds of:
 10 snatches 95lb/65lb
 12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
 10 bar muscle-ups
 12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period

WOD: 3.14.19

You can be rich and famous and still end up being unhappy. 

~Ryanne Knight

Weightlifting

Hang Power Clean (EMOM @70% for 10-minutes)

W.O.D.

FIT: Helen (Time)

3 Rounds for time of:  
400m Run  
21 Kettlebell Swings, 53# / 35#  
12 Pull-ups

PERF: Heavy Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 70# / 53#
12 Chest to Bar Pull-ups

WOD: 3.13.19

Make a conscious effort to let go of fear and act from a sense of consciousness that will empower and protect you. You are strong. You are greater than the fear! 

~Les Brown 

W.O.D.

17-MINUTE TIME CAP

FIT: Metcon (AMRAP – Reps)

Complete as many reps as possible.
30 Squat snatches (45/35)
30 Squat snatches (55/45)
30 Squat snatches (75/55)
Max reps @(95/65)

PERF: Metcon (AMRAP – Reps)

Complete as many reps as possible.
30 Squat snatches (95/65)
30 Squat snatches (135/95)
30 Squat snatches (165/105)
Max reps @(185/120)

WOD: 3.12.19

“In any project, the important factor is your belief. Without belief there can be no successful outcome.” 

~William James 

Weightlifting

Back Squat (4 sets of 4 @65% )

W.O.D.

FIT: Metcon (AMRAP – Reps)

Tabata intervals of:
Box Jumps (24/20″)
DB Push Press (35/25)
Burpees
DB Snatches (35/25)

*Rest one minute between exercises.

PERF: Metcon (AMRAP – Reps)

Tabata intervals of:
Box Jumps (24/20″)
DB Push Press (50/35)
Burpees
DB Snatches (50/35)

*Rest one minute between exercises.

WOD: 3.11.19

“I can give you a six-word formula for success: Think things through, then follow through.” 

~Captain Edward V. Rickenbacker 

W.O.D.

FIT: Metcon (Time)

For time:
100 Squats
5 Pull-ups
75 Squats
10 Pull-ups
50 Squats
15 Pull-ups
25 Squats
20 Pull-ups

PERF: Jason (Time)


100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-upsIn honor of S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007.To learn more about Jason click here

WOD: 3.10.19

“Life itself is the proper binge.” 

~Julia Child 

W.O.D.

FIT: Metcon (AMRAP – Reps)

For 20 minutes perform:
Strict Ring Rows (as close to horizontal as possible)- AbMat Butterfly Sit-ups – Russian KBS (35/26#)
5-10-15 reps
   If you can finish 8 rounds by 5:00, switch to:
10-20-30 reps
   If you can finish 4 rounds by 10:00, switch to:
20-40-60 reps
   If you can finish 2 rounds by 15:00, switch to:
40-80-120 reps, then stop.

PERF: Metcon (AMRAP – Reps)

For 20 minutes perform:
Strict pull-ups – AbMat Butterfly Sit-ups – Russian KBS (53/35#)
5-10-15 reps
   If you can finish 8 rounds by 5:00, switch to:
10-20-30 reps
   If you can finish 4 rounds by 10:00, switch to:
20-40-60 reps
   If you can finish 2 rounds by 15:00, switch to:
40-80-120 reps, then stop.

WOD: 3.9.19

“I learned really to practice mustard seed faith, and positive thinking, and remarkable things happened.” 

~Sir John Walton 

W.O.D.

FIT: Junior J.T. (Time)

21-15-9
DB Shoulder Press (35/20#)
Bar Dips
Push-ups

PERF: J.T. (Time)

21-15-9
Handstand Push-ups
Ring Dips
Push-upsIn honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005To learn more about J.T. click here

WOD: 3.8.19

To love your neighbor as yourself, after all, is the great injunction of every religion. 

~Marc Ian Barasch

W.O.D.

FIT: Crossfit Games Open 19.3 Masters Scaled (55+)

200-ft. dumbbell front-rack lunge 20lb/10lb
50 dumbbell box step-ups 20in/16in
50 dumbbell strict press 20lb/10lb
200-ft. bear crawl

INT: Crossfit Games Open 19.3 Scaled (Ages 16-54)

200-ft. dumbbell front-rack lunge 50lb/35lb
50 dumbbell box step-ups
50  5-in. elevated strict HSPU
200-ft. bear crawl

PERF: Crossfit Games Open 19.3 (Ages 16-54)

200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk

Time cap: 10 minutes

WOD: 3.7.19

A positive philosophy turns into a positive attitude, which turns into positive actions, which turns into positive results, which turns into a positive lifestyle. A positive life. 

~Jeff Olson

Weightlifting

Power Snatch

(2 reps EMOM for 10-min @75%)

W.O.D.

2 Rds NOT for time of:

21 hip-back extensions
21 GHD sit-ups
21 Box Jumps
21 inverted burpees