WOD: 8.4.18

“Shoot for the moon. Even if you miss, you’ll land among the stars.”

– Brian Littrell

 

W.O.D. 1776 INDEPENDENCE DAY TEAM WOD

For Time (in a Team of Three)
Kettlebell Swings (53/35 lb)
Box Jumps (24/20 in)
Air Squats
Push-Ups
Burpees
Pull-ups
Sit-Ups
Row (calories)
Double-Unders
Wall Balls (20/14 lb)
Ball Slams (30/20 lb)
Dumbbell Push Press (45/35 lb)
In a team of three, complete a total of 1776 reps of all movements, in any order. The only requirements are that the team not complete more than 200 reps of any one exercise, and each team member must complete at least 10 reps of each exercise.

Multiple partners may work at a time, but everyone must work together at the same exercise and move to the next one together.

 


 

WOD: 8.3.18

“Every accomplishment starts with the decision to try.”

– Unknown

 

Weightlifting

Deadlift (5 x 5 x 75%)

W.O.D.

FIT: Metcon (Time)

FOR TIME:
Run 800M
Rest 3 minutes
60 Wall Balls (20/14)
Rest 3 minutes
100 ABMat Sit-ups

PERF: Metcon (Time)

FOR TIME:
Run 800M
Rest 3 minutes
100 Wall Balls (30/20)
Rest 3 minutes
60 Toes to bar

 

 


 

WOD: 8.2.18

“Dream as if you’ll live forever, live as if you’ll die today.”

– James Dean

 

W.O.D. Fight Gone Bad II (AMRAP – Reps)

Three rounds of:
Med Ball Clean and Slams, 20/14#
American Kettlebell Swings, 53/35#
Side Power Step Ups, 20/24″
Ballistic Push-ups
Double Unders
1-minute rest

 


 

WOD: 8.1.18

“There is far more opportunity than there is ability. “

– Thomas A. Edison

 

Weightlifting

Shoulder Press (5,5,5,5,5)

W.O.D.

FIT: Metcon (Time)

For time!
Row 1000m
50 Goblet Squats (35/26)
30 Pull ups

PERF: Metcon (Time)

For time!
Row 1000m
50 Goblet Squats (53/35)
30 Chest to bar pull ups

PERF: Metcon (Time)

At the 15 minute mark after the WOD:
5 Ring Muscle ups
Row 30 calories


 

WOD: 7.31.18

“Courage is going from failure to failure without losing enthusiasm.”

– Winston Churchill

 

Weightlifting

Power Clean (3,2,1,1,1,1)

W.O.D.

FIT: Metcon (AMRAP – Reps)

For as many reps as possible
Odd minutes -40 SIngle unders
Even minutes – Dumbbell Snatches (40/25#)
From 0:00 – 1:00 do 40 SIngle unders
From 1:00- 2:00 do 2 dumbbell snatches  (40/25#)
From 2:00- 3:00 do 40 SIngle unders
From 3:00- 4:00 do 4 dumbbell snatches   (40/25#)
Keep adding 2 reps to the dumbbell snatches until you are unable to do the required number of reps

PERF: Metcon (AMRAP – Reps)

For as many reps as possible
Odd minutes -20 double unders
Even minutes – Dumbbell Snatches (50/35#)
From 0:00 – 1:00 do 20 double unders
From 1:00- 2:00 do 2 dumbbell snatches  (50/35#)
From 2:00- 3:00 do 20 double unders
From 3:00- 4:00 do 4 dumbbell snatches   (50/35#)
Keep adding 2 reps to the dumbbell snatches until you are unable to do the required number of reps

 


 

WOD: 7.30.18

“Courage is the power to let go of the familiar.”

– Raymond Lindquist

 

Weightlifting

Back Squat (5,5,5,5,5)

W.O.D.

FIT: Metcon (AMRAP – Reps)

AMRAP in 14
Row 50/40 Calories
Then..
3,6,9,12…
Burpees Over Bar
Shoulder to overhead 75/55

*Keep adding 3 to each rep until time expires

PERF: Metcon (AMRAP – Reps)

AMRAP in 14
Row 60/50 Calories
Then..
3,6,9,12…
Burpees Over Bar
Shoulder to overhead 115/75

*Keep adding 3 to each rep until time expires


 

WOD: 7.29.18

WORK HARD

PLAY HARD

 

W.O.D. Helen (Time)

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

 


 

WOD: 7.28.18

“If you wait to do everything until you’re sure it’s right, you’ll probably never do much of anything.”

– Win Borden

 

 

W.O.D. Beast 12 (Time)

For Time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20”
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 DB Hang squat cleans, 35#
25 Back extensions,
30 Wall ball shots, 20#
3 Rope climb ascents

 


 

WOD: 7.27.18

“The key to change… is to let go of fear.”

– Rosanne Cash

 

W.O.D.

FIT: Deadly Runs (Time)

21 Deadlifts (185/125#)
Run 400m
18 Deadlifts (185/125#)
Run 400m
15 Deadlifts (185/125#)
Run 400m
12 Deadlifts (185/125#)
Run 400

PERF: DEADLY RUNS (Time)

21 Deadlifts (225/155#)
Run 400m
18 Deadlifts (225/155#)
Run 400m
15 Deadlifts (225/155#)
Run 400m
12 Deadlifts (225/155#)
Run 400

 

 


 

WOD: 7.26.18

“They can’t hurt you unless you let them.”

– Unknown

 

W.O.D.

FIT: Metcon (AMRAP – Reps)

10 minute AMRAP
5 Hang Power Cleans (95/65)
10 V-ups
30 ABMat Butterfly Sit-ups
Rest 3 minutes
4 minutes
25 V-ups
50 ABMat Butterfly Sit-ups
Max Reps Hang power cleans (115/75)

PERF: Metcon (AMRAP – Reps)

10 minute AMRAP
5 Hang Power Cleans (135/95)
10 Toes to bar
30 ABMat Butterfly Sit-ups
Rest 3 minutes
4 minutes
25 Toes to bar
50 ABMat Butterfly Sit-ups
Max Reps Hang power cleans (185/125)

 

 


 

WOD: 7.25.18

“A leader is one who knows the way, goes the way, and shows the way.”

– John C. Maxwell

 

Weightlifting

Bench Press (5,5,5,5,5)

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12
5 Burpess
15 Russian KBS (53/35)
150 Single unders

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12
5 Burpess
15 Russian KBS (70/53)
35 Double unders


 

WOD: 7.23.18

“If we’re growing, we’re always going to be out of our comfort zone.”

– John Maxwell

 

Weightlifting

Back Squat (6,6,6,6,6)

W.O.D.

FIT: Metcon (Time)

FOR TIME:
65/50 Calories on the Rower
75 Wall Balls (20/14lb) (10/9 foot line)
50 DB Push Press (40/25#)
Run 800m

PERF: Metcon (Time)

FOR TIME:
80/65 Calories on the Rower
75 Wall Balls (20/14lb) (11/10 foot line)
50 Handstand Push ups
Run 800m