WOD: 5.13.18

Stay positive.

Stay fighting.

Stay brave.

Stay ambitious.

Stay focused.

Stay strong.

 

Weightlifting

Snatch + Hang Snatch + Overhead Squat  (4,3,2,1,1,1,1)

W.O.D.

FIT: Metcon (Time)

FOR TIME WORKING:
:30 seconds on
:15 seconds off

75 Calorie Row
50 Burpees
25 Wall Balls (20/14#)

PERF: Metcon (Time)

FOR TIME WORKING:
:30 seconds on
:15 seconds off

100 Calorie Row
75 Burpees
50 Wall Balls (30/20#)

 


 

WOD: 5.12.18

“Your mind will quit 100 times before your body ever does.”

– author unknown

 

W.O.D.

*Each sprint is 5 yards out and back, then 10 yards out and back, then 15 yards out and back (60 yards total).

FIT: Metcon (Time)

For time, using a single dumbbell:
5-10-15-yard shuttle sprint
40 SA DB Overhead Lunges, 20 each arm
5-10-15-yard shuttle sprint
30 Snatches, alternating arms
5-10-15-yard shuttle sprint
20 Overhead squats, 10 each arm
5-10-15-yard shuttle sprint
10 Pull-ups
5-10-15-yard shuttle sprint

Men: 35-lb. dumbbell
Women: 20-lb. dumbbell

PERF: Metcon (Time)

For time, using a single dumbbell:
5-10-15-yard shuttle sprint
40 SA DB Overhead Lunges, 20 each arm
5-10-15-yard shuttle sprint
30 Snatches, alternating arms
5-10-15-yard shuttle sprint
20 Overhead squats, 10 each arm
5-10-15-yard shuttle sprint
10 weighted pull-ups
5-10-15-yard shuttle sprint

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

 


 

WOD: 5.11.18

“Some quit due to slow progress. Never grasping the fact that slow progress…is progress.”

– author unknown

 

Weightlifting

Back Squat (6 sets of 4 reps of back squat @90% of your 4RM from Frida)

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

W.O.D.

FIT: Metcon (AMRAP – Reps)

AMRAP in 11 minutes
2-4-6-8-10-12…
Keep adding 2 reps to each movement until time expires:
PUSH-UPS
DB Deadlifts (40/25)

PERF: Metcon (AMRAP – Reps)

AMRAP in 11 minutes
2-4-6-8-10-12…
Keep adding 2 reps to each movement until time expires:
HSPU
DB Deadlifts (50/35)

 


 

WOD: 5.10.18

“Train yourself to let go of everything you fear to lose.”

– Yoda, Jedi Master

 

W.O.D.

FIT: Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

PERF: Taylor (Time)

4 Rounds for time of:
400m Run
5 Burpee Muscle-ups

 


 

WOD: 5.9.18

“Every pro was once an amateur. Every expert was once a beginner. So dream big and start now.”

– author unknown

Weightlifting
Last week of 5’s!
Front Squat (5,5,5,5,5)
W.O.D.
FIT: Metcon (AMRAP – Reps)
4 rounds for reps
:45 seconds on
:15 seconds off
DB Snatch (35/20)
Box Jumps (24/20)
Single arm DB OHS (20/15)
Burpees
Rounds 1&3 DB OHS with Left arm
Rounds 2&4 DB OHS with right arm
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  (35/20)
Burpees
Rounds 1&3 DB OHS with Left arm
Rounds 2&4 DB OHS with right arm

WOD: 5.8.18

“When you feel like quitting think about why you started.”

– author unknown

 

Gymnastics
Strict Pull-Ups (Max strict pull ups without coming off bar)
Hold at the top of the pull up

Hold for max time: 1-SECOND = 1 REP

1 set of max STRICT ring rows with your feet on a 24 inch box. Put your body directly under the rings meaning their should be no angle from the rings and the bar it hands on.
W.O.D.
Sprint CrossFit Triathlon (Time)
FOR TIME:
Row 1000m
Run 800m
100 Double unders
Weightlifting
Power Clean (5,4,3,2,1,1,1,1)

 


 

WOD: 5.7.18

“Sometimes it’s not about how good you are but how bad you want it.”

– author unknown

 

Weightlifting
Back Squat (10,5,4,4,4)
W.O.D.
FIT: Metcon (AMRAP – Rounds and Reps)
AMRAP in 20
200 Single unders
20 RUSSIAN KB swings (53/35)
10 DB Shoulder to Overhead (40/25)
20 KB Sumo DL High Pulls (53/35)
PERF: Metcon (AMRAP – Rounds and Reps)
AMRAP in 20
60 Double unders
20 RUSSIAN KB swings (70/53)
10 Shoulder to Overhead (135/95)
20 KB Sumo DL High Pulls (70/53)

WOD: 5.6.18

Your body is very democratic. The thing you spend the most time doing is the thing with the most votes. Internally rotate your arms all day long while you work and you’ve got a pretty strong vote for an internally rotated humerus and shortened pectoralis minor muscle. Sadly, this exact positioning is a set up for a shoulder impingement or rotator cuff or labrum tear down the road. This is especially true if you are creating this positioning with your workday, and then loading that pattern up in your training. CrossFitters, powerlifters, yogis, and swimmers are going to want to take extra note here.

Weightlifting

Retest complex!
Power Snatch + Hang Power Snatch
Bench Press (6,6,6,6,6)
Deadlift (5,5,5,5,5)

W.O.D.

FIT: 400m Intervals  (Time)
4 Rounds for time:
Run 400m
Rest 2-minutes

Also record your best 400m time.
PERF: 800m Intervals (Time)
4 Rounds of:
Run 800m
Rest 2-minutes

Also record your best 800m time.

 

WOD: 5.5.18

“If it doesn’t challenge you, it doesn’t change you.”

Fred DeVito, executive vice president of mind body fitness programs

 

W.O.D.
FIT: Metcon (Time)
2 RDS For time:
100 meter Row
2 Rope climb ascents
100 meter SLED PUSH (200/150#)
20 DB Squats, (35/20#)
100 meter Farmer carry, (53/35# kettlebells
)
20 DB C&Js, alternating, (35/20#)
100 meter LUNGE
20 GHD SIT-UPS
100m SPRINT
PERF: Metcon (Time)
2 RDS For time:
100 meter Row
4 Rope climb ascents
100 meter SLED PUSH (300/200#)
20 DB Squats, (50/35#)
100 meter Farmer carry, (70/53# kettlebells
)
20 DB C&Js, alternating, (50/35#)
100 meter PRISONER LUNGE
20 GHD SIT-UPS
1 TRIP UP&DOWN FLYING PULL-UP BAR
100m SPRINT

 


 

 

 

WOD: 5.4.18

“Life begins at the end of your comfort zone.”

Neale Donald Walsch, American author

 

Weightlifting
Back Squat (5×5 Back Squat @90% of your 5RM on monday)
W.O.D.
FIT: Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
15 Wall Balls (20/14#, 10/9 foot line)
8 Pull ups
7 Power Cleans (95/65)
300m
PERF: Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
15 Wall Balls (20/14#, 11/10 foot line)
8 Chest to bar pull ups
7 Power Cleans (165/105)
300m

 

WOD: 5.3.18

“Hiding from your weaknesses is a recipe for incapacity and error.”

– Greg Glassman, Founder of CrossFit

 

W.O.D.
FIT: Metcon (Time)
4 rounds FOR TIME:
Run 400m
25 V-UPS
PERF: Metcon (Time)
4 rounds FOR TIME:
Run 400m
25 Toes to bar

WOD: 5.2.18

“You don’t have to be great to start, but you have to start to be great.”

– Zig Ziglar, author, salesman, and motivational speaker

 

W.O.D.
FIT: Metcon (AMRAP – Reps)
4 rounds FOR REPS
1 minute on
:30 seconds off
Calories on ROWER
SINGLE ARM DB lunges in place (35/20)
Push ups
PERF: Metcon (AMRAP – Reps)
4 rounds FOR REPS
1 minute on
:30 seconds off
SINGLE ARM DB lunges in place (50/35)
Handstand Push ups
Calories on ROWER