WOD: 5.25.18

“Failure is not an option.”

– Gene Kranz, retired NASA Flight Director and manager

 

Weightlifting

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

W.O.D.

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP in 24 minutes
RUN 1 mile  then..
13 Wall Balls (20/14) (11/10 foot line)
7 DB Squats (50/35)
6 DB Clean and Jerks (50/35)
10 DB push ups

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 minutes
RUN 800  then..
13 Wall Balls (20/14) (10/9 foot line)
7 DB Squats (40/25)
6 DB Clean and Jerks (40/25)
10 DB push ups

 


 

WOD: 5.24.18

“Be patient and tough; some day this pain will be useful to you.”

– Ovid, Roman poet

 

W.O.D.

FIT: Metcon (Time)

5-10-15-yard shuttle sprint
50-ft. right-arm dumbbell overhead lunge (40/25)
5-10-15-yard shuttle sprint
50-ft. left-arm dumbbell overhead lunge (40/25)
5-10-15-yard shuttle sprint
25 AbMat sit-ups
5-10-15-yard shuttle sprint
25 PUSH-UPS
5-10-15-yard shuttle sprint
25 DB SNATCHES, right-arm  (40/25)
5-10-15-yard shuttle sprint
25 DB SNATCHES, left-arm  (40/25)
5-10-15-yard shuttle sprint

*Each sprint is 5 yards out and back, then 10 yards out and back, then 15 yards out and back

PERF: Metcon (Time)

10-20-30-yard shuttle sprint
50-ft. right-arm dumbbell overhead lunge (50/35)
10-20-30-yard shuttle sprint
50-ft. left-arm dumbbell overhead lunge (50/35)
10-20-30-yard shuttle sprint
25 GHD sit-ups
10-20-30-yard shuttle sprint
25 PUSH-UPS
10-20-30-yard shuttle sprint
25 DB SNATCHES, right-arm (50/35)
10-20-30-yard shuttle sprint
25 DB SNATCHES, left-arm (50/35)
10-20-30-yard shuttle sprint

*Each sprint is 10 yards out and back, then 20 yards out and back, then 30 yards out and back

Gymnastics

Death by strict pull ups!  (AMRAP – Rounds and Reps)

With a continuously running clock do one strict pull-up the first minute, two strict pull-ups the second minute, three strict pull-ups the third minute, continuing as long as you are able.
Use as many sets each minute as needed.

Weighted Pull-ups (5,5,5,5,5)

 


 

WOD: 5.23.18

“I hated every minute of training, but I said, don’t quit. Suffer now and live the rest of your life a champion.”

– Muhammad Ali, American former professional boxer

 

Weightlifting

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

W.O.D.

FIT: Metcon (AMRAP – Reps)

AMRAP in 5
1 minute PLANK hold buy in
100 SINGLE UNDERS
7 HANG Power Snatches (75/55)
Rest 1 minute
AMRAP in 5
1 minute PLANK hold buy in
100 SINGLE UNDERS
5 Power Snatches (85/65)
Rest 1 minute
AMRAP in 5
1 minute PLANK hold buy in
100 SINGLE UNDERS
3 Power Snatches (95/75)

PERF: Metcon (AMRAP – Reps)

AMRAP in 5
1 minute HS hold buy in
30 Double unders
7 Power Snatches (95/65)
Rest 1 minute
AMRAP in 5
1 minute HS hold buy in
30 Double users
5 Power Snatches (115/75)
Rest 1 minute
AMRAP in 5
1 minute HS hold buy in
30 Double unders
3 Power Snatches (135/95)

 


 

WOD: 5.22.18

“No, it doesn’t ever get any easier. You wouldn’t want it to either.”

– Greg Glassman, founder of CrossFit, Inc.

 

W.O.D.

Metcon (AMRAP – Reps)

:30 seconds on
:30 seconds off
5 rounds of DUs
5 rounds of Burpees
5 rounds of Row for calories

Weightlifting

Power Clean (3,3,3,3,3,3)

Barbell Row (5 sets of 5 Barbell Row @80% of your 5RM  )
do 12 ring rows in between each set


 

WOD: 5.21.18

“They think because I’m small, they can do what they want to do to me. But I’m not weak. If I lower my shoulder and they lower they’re shoulder, they’re going to go down.”

– Michael Johnson

 

Weightlifting

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

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: 5.20.18

“Rather the pain of discipline, than the pain of regret.”

– Bob Andrews

 

Weightlifting

Hang Power Snatch (3,3,3,3,3)

FROM ABOVE  THE KNEE

 

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 Run

In 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

Hang Power Snatch from above the knee


 

WOD: 5.19.18

“Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.”

– Lance Armstrong, American former bicycle rider

 

W.O.D.

20-Minute AMRAP of:
10 DB Push Press, (50/35#)
10 Kettlebell Swings, (53/35#)
10 Box Jumps, (24″/20″)

 


 

WOD: 5.18.18

“Some people want it to happen, some wish it would happen, others make it happen.”

– Michael Jordan, NBA Hall of Famer

 

Weightlifting

Back Squat (3×3 same weight as Monday (75% of 4RM))

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP in 17
ROW 1K
In remaining time..
5 Deadlifts (155/105)
13 HANGING KNEE RAISES

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP in 22
ROW 2K
In remaining time..
5 Deadlifts (225/155)
13 Toes to bar


 

WOD: 5.17.18

“The greatest pleasure you’ll ever have is doing what others tell you you couldn’t.”

– Walter Bagehot, British journalist, businessman, and essayist

 

Gymnastics

FIT: 1-minute Sit-up Test (AMRAP – Reps)

Max Rep Sit-ups in 1-minute

PERF: Strict Toes-To-Bar (MAX REPS)

FIT: Strict Pull-Ups (MAX REPS)

PERF: Weighted Pull-ups (5,2,1,1,1)

FIT: Push-ups (MAX REPS)

PERF: Ring Dips (MAX REPS)

W.O.D.

FIT: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

PERF: Metcon (Time)

150-100-75-50-25
Double-unders
50-40-30-20-10
GHD Sit-ups

 


 

WOD: 5.16.18

You can feel sore tomorrow

or you can feel sorry tomorrow.

You choose.

 

Weightlifting

Front Squat (Front Squat 3×4 @75% of your 5RM)

W.O.D.

FIT: Metcon (Time)

FOR TIME:
5 rounds FOR TIME:
Run 100m
Rest 1 minute
then..
4 rounds FOR TIME:
12 Front Rack DB Lunges (30/20#)
12 Push ups

PERF: Metcon (Time)

FOR TIME:
5 rounds FOR TIME:
Run 200m
Rest 1 minute
then..
4 rounds FOR TIME:
12 Front Rack DB Lunges (50/35#)
12 Handstand Push ups

 


 

WOD: 5.15.18

“Don’t let fear paralyze you, let it motivate you.”

– author unknown

 

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP in 20
15 Wall Balls (10/9 foot line 20/14#)
10 Burpees over the Bar
5 Clean and Jerks (135/95)

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP in 20
15 Wall Balls (11/10 foot line 20/14#)
10 Burpees over the Bar
5 Clean and Jerks (175/115)

 


 

WOD: 5.14.18

“Don’t stop when you’re tired. Stop when you’re done.”

– author unknown

Weightlifting

Deload Back Squats

Back Squat (3×3 @75% of your 4RM )

W.O.D.

FIT: Metcon (Time)

FOR TIME  21-15-9
RUSSIAN KB Swings (53/35)
Pull ups
Power Snatch (75/55)

PERF: Metcon (Time)

FOR TIME  21-15-9-15-21
RUSSIAN KB Swings (70/53)
Pull ups
Power Snatch (75/55)