WOD: 11.20.18

“Only put off until tomorrow what you are willing to die having left undone.”

~Pablo Picasso

 

W.O.D. AIR FORCE (Time)

20 Thrusters (95/65-pounds)
20 Sumo Deadlift High Pulls (95/65-pounds)
20 Push Jerks (95/65-pounds)
20 Overhead Squats (95/65-pounds)
20 Front Squats (95/65-pounds)
*perform 4 burpees every minute on the minute, including to start the workout.

 

 


 

WOD: 11.19.18

“Courage is resistance to fear, mastery of fear — not absence of fear.”

~Mark Twain

 

Weightlifting

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

W.O.D.

FIT: Test 3A (AMRAP – Reps)

Tabata Squat (20:10×8)
Max reps of Pull-ups in 4 minutes
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for pull-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of pull-ups completed.

PERF: Test 3 (AMRAP – Reps)

Tabata Squat (20:10×8)
Max reps of Muscle-ups in 4 minutes
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

 


 

WOD: 11.18.18

“Success is the sum of small efforts, repeated day in and day out.”

~Robert Collier

 

W.O.D. Bear Complex

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

*7 SETS OF 5 ROUNDS
**YOU MAY NOT DROP THE BAR BETWEEN ROUNDS BUT MAY REST AS NEEDED BETWEEN SETS.


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