WOD: 7.16.18

What we achieve inwardly will change outer reality.

—Plutarch

 

Weightlifting

Back Squat (3 sets of 6 reps of back squat @75% of your 10RM )

W.O.D.

FIT: Metcon (AMRAP – Reps)

AMRAP in 14
Run 800m
8 Burpees
10 DB Thrusters (35/25)
Rest 2 minutes
1 minute of Burpees
1 minute of DB Thrusters (35/25)

PERF: Metcon (AMRAP – Reps)

AMRAP in 14
Run 1000m
8 Burpees over bar
10 Snatches (95/65)
Rest 2 minutes
1 minute of Burpees over bar
1 minute of Snatches (95/65)

 


 

WOD: 7.15.18

I alone cannot change the world, but I can cast a stone across the water to create many ripples.

—Mother Teresa

 

W.O.D. The 300 Workout (Time)

25 Pull-ups
50 Deadlifts (135/95-pounds)
50 Push-ups
50 Box Jumps (24″/20″)
50 GHD Sit-ups
50 DB Clean and Presses (35/25-pounds)
25 Pull-ups

 

 


 

WOD: 7.14.18

Nothing will work unless you do.

—Maya Angelou

 

W.O.D.

FIT: Metcon (Time)

FOR TIME:
750M ROW
50 AMERICAN KETTLEBELL SWINGS (53/35)
40 BURPEES
30 WALKING LUNGES
20 DB SNATCHES (45/30#)
10 BOX JUMPS (24/20#)
400M RUN

PERF: Metcon (Time)

FOR TIME:
1000M ROW
50 AMERICAN KETTLEBELL SWINGS (70/53)
40 BURPEES
30 PISTOLS
20 DB SNATCHES (60/40#)
10 BOX JUMPS (30/24#)
800M RUN

 

 


 

WOD: 7.13.18

We can easily forgive a child who is afraid of the dark; the real tragedy of life is when men are afraid of the light.

—Plato

 

Weightlifting

Deadlift (5 x 3 @ 75%)

W.O.D.

10 MINUTE TIME CAP!

FIT: Metcon (AMRAP – Reps)

FOR TIME:

1-2-3-4-5-6-7-8-9-10
Power Cleans 95/65
Ring Rows

INT: Metcon (AMRAP – Reps)

FOR TIME:

1-2-3-4-5-6-7-8-9-10
Power Cleans 135/95
Ring Pull ups

PERF: Metcon (AMRAP – Reps)

FOR TIME:

1-2-3-4-5-6-7-8-9-10
Power Cleans 175/115
Ring Muscle ups

 


 

WOD: 7.12.18

Everything you’ve ever wanted is on the other side of fear.

—George Addair

 

W.O.D.

Sisson (AMRAP – Rounds)

Complete as many rounds as possible in 20 minutes of:

15-ft rope climb, 1 ascent

5 burpees

200-meter run

If you have a 20# vest or body armor, wear it.

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

To learn more about Sisson click here

 


 

WOD: 7.11.18

We can’t help everyone, but everyone can help someone.

—Ronald Reagan

 

Weightlifting

Shoulder Press (10RM trying to lift more weight than last time)

W.O.D.

FIT: Metcon (AMRAP – Reps)

:40 seconds on
:20 seconds off
5 rounds of Rowing
5 rounds of Gobelt Squats (53/35)
5 rounds of Push ups

Do 5 rounds of Rowing before moving onto the next movement

PERF: Metcon (AMRAP – Reps)

:40 seconds on
:20 seconds off
5 rounds of Rowing
5 rounds of Gobelt Squats (70/53)
5 rounds of Handstand push ups

Do 5 rounds of Rowing before moving onto the next movement

 


 

WOD: 7.10.18

The only person you are destined to become is the person you decide to be.

—Ralph Waldo Emerson

 

W.O.D.

FIT: Metcon (AMRAP – Reps)

AMRAP in 10
14 ABMat Sit-ups (10#)
9 Deadlifts (95/65)
5 Power Snatches (95/65)
Rest 2 minutes
2 minutes of max reps ABMat Sit-ups (10#)
2 minutes of max reps power snatch

PERF: Metcon (AMRAP – Reps)

AMRAP in 10
14 Toes to bar
9 Deadlifts (135/95)
5 Power Snatches (135/95)
Rest 2 minutes
2 minutes of max reps toes to bar
2 minutes of max reps power snatch

 


 

WOD: 7.9.18

How wonderful it is that nobody need wait a single moment before starting to improve the world.

—Anne Frank

Weightlifting

Back Squat (8,8,8,8,8)

W.O.D.

Metcon (AMRAP – Reps)

4 rounds
1 minute of calorie row
1 minute of double unders
1 minute of burpees
1 minute rest

 

 


 

WOD: 7.8.18

Everything has beauty, but not everyone can see.

—Confucius

 

W.O.D.

FIT: Metcon (Time)

3 Rounds for time of:
400m Run
25 Back Extensions
50 ABMat Sit-ups

PERF: Michael (Time)

3 Rounds for time of:

800m Run

50 Back Extensions

50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

To learn more about Michael click here


 

WOD: 7.7.18

When one door of happiness closes, another opens, but often we look so long at the closed door that we do not see the one that has been opened for us.

—Helen Keller

 

W.O.D.

FIT: Metcon (Time)

7 ROUNDS FOR TIME:
7 TUCK UPS
7 PUSH-UPS
1 JUMPING MUSCLE-UP
9 BURPEE HURDLE JUMP OVERS
80 YARD SPRINT

PERF: Metcon (Time)

7 ROUNDS FOR TIME:
7 TOES THRU RINGS
7 HANDSTAND PUSH-UPS
1 MUSCLE-UP
9 BURPEE HURDLE JUMP OVERS
80 YARD SPRINT


 

WOD: 7.6.18

Certain things catch your eye, but pursue only those that capture the heart.

—Ancient Indian Proverb

 

Weightlifting

Deadlift (5 sets of 5 reps at 70% of 1RM)

W.O.D.

FIT: Randy (Time)

For Time:

75 Power Snatches, 75/55#

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

To learn more about Randy click here

PERF: Isabel (Time)

For Time:  30 Snatches, 135# / 95#


 

WOD: 7.5.18

If you’re offered a seat on a rocket ship, don’t ask what seat! Just get on.

—Sheryl Sandberg

 

W.O.D.

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 minutes
4 SDLHP (135/95)
12 Chest to bar pull ups

PERF: Metcon (Time)

Rest 3 minutes after the AMRAP  then…
FOR TIME:
15  Chest to bar pull ups
45 SDLHP (135/95)

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 minutes
4 SDLHP (95/65)
12 Pull ups

FIT: Metcon (Time)

Rest 3 minutes after the AMRAP  then…
FOR TIME:
15  Pull ups
45 SDLHP (95/65)