WOD: 11.8.18

“Take up one idea. Make that one idea your life-think of it, dream of it, live on that idea. Let the brain, muscles, nerves, every part of your body, be full of that idea, and just leave every other idea alone. This is the way to success.”

~Swami Vivekananda

 

W.O.D. TK

20-Minute AMRAP:

8 Strict Pull-ups

8 Box Jumps, 36″

12 Kettlebell Swings, 2 pood

In honor of U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, died on August 8, 2012

To learn more about TK click here

 


 

WOD: 11.7.18

“If you are not willing to risk the usual, you will have to settle for the ordinary.”

~Jim Rohn

 

W.O.D.

FIT: Metcon (Time)

3 rounds for time of:
Run 400 meters
21 sumo deadlift high pulls
12 burpees, jumping over the barbell

Men: 75-lb. SDHP
Women: 55-lb. SDHP

PERF: Metcon (Time)

3 rounds for time of:
Run 400 meters
21 sumo deadlift high pulls
12 burpees, jumping over the barbell

Men: 95-lb. SDHP
Women: 65-lb. SDHP

 


 

WOD: 11.6.18

“Success usually comes to those who are too busy to be looking for it.”

~Henry David Thoreau

 

W.O.D.

AMRAP in 9
12 Toes to bar
8 Deadlifts (165/105#)
4 Power Cleans (165/105#)
After 6 minutes you will have 9 minutes to find your 1RM Power Clean


WOD: 11.5.18

“Some of the best things that have ever happened to us wouldn’t have happened to us, if it weren’t for some of the worst things that have ever happened to us.”
Mokokoma Mokhonoana

 

W.O.D.

FIT: Metcon (AMRAP – Reps)

5 rounds for reps
1 minute on
:30 seconds off
Rowing for calories
Double Unders
AbMat Sit-Ups (10#)

PERF: Metcon (AMRAP – Reps)

5 rounds for reps
1 minute on
:30 seconds off
Double Unders
Biking for calories
GHD Sit-Ups

 


 

WOD: 11.4.18

“I know i’m not perfect but i do my best”
Unknown

 

W.O.D. The 50s

Buy-in: 1000m row. Both partners must complete a 1000m row before starting the rest of the workout.
For Time: 50 burpees, 50 air squats, 50 hollow rocks, 50 push-ups, 50 GHD sit-ups, 50 dumbbell snatches (45/30#).

*One partner works while the other rests. Partners can alternate reps or one partner can finish a number of reps while the other rests.

 

 


 

WOD: 11.3.18

“Love your life and live it without competing with the next person, so that you can be the best person the world has ever had.”
Gift Gugu Mona

 

W.O.D. Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps),  75#
Box Jumps, 20″  (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

 


 

WOD: 11.2.19

“Have Faith in Your Instincts they will Escort You for Your Best”
Shivali Sarawagi

 

6-Minute Abs!

1-minute of each for Max Reps:
1. V-Ups
2. Tuck-ups
3. Reverse Crunches
4. Leg Raises
5. In and Outs
6. Crunches

W.O.D.

FIT: Metcon (AMRAP – Reps)

3 rounds of:
2 minutes of rope climbs, lying to standing
2 minutes of Turkish get-ups
Rest 2 minutes

Men: 30-lb. dumbbell
Women: 20-lb. dumbbell

PERF: Metcon (AMRAP – Reps)

3 rounds of:
2 minutes of rope climbs
2 minutes of Turkish get-ups
Rest 2 minutes

Men: 15-ft. rope, 45-lb. dumbbell
Women: 15-ft. rope, 30-lb. dumbbell

 


 

WOD: 11.1.18

“Be with the flow, take the flow with you, align and make a rhythm out of it”
Kriti Twin, The Best Is You: Ignite That Spark

 

W.O.D.

FIT: Three Lil’ Ladies  (Time)

For Time:
Run 200m,
21 Deadlifts   185 / 135
21 Hand Release Push-ups
Run 200m,
15 Power Cleans   95/ 65
15 Matador Dips
Run 200m,
9 Thrusters 95 / 65
9 Pull-ups

PERF: Three Ladies (Time)

For Time:
Run 400m,
21 Deadlifts   225/ 155
21 Handstand Push-ups
Run 400m,
15 Power Cleans   135 / 95
15 Ring Dips
Run 400m,
9  Thrusters 135/95
9  C2B Pull-ups

 


 

WOD: 10.31.18

Deep into that darkness peering, long I stood there, wondering, fearing, doubting, dreaming dreams no mortal ever dared to dream before.

~Edgar Allan Poe

 

 

W.O.D. Frankenchipper

500m Row
400m Run
21 Kettlebell Swings (53/35-pounds)
12 Pull-ups
50 Thrusters (45/35-pounds)
3 Rounds of Cindy (5 pull-ups, 10 push-ups, 15 squats)
30 Box Jumps (24″/20″)
30 Wall Balls (20/14-pounds)
21 Handstand Push-ups
30 Knees to Elbows
30 Double Unders

 

 


 

WOD: 10.30.18

“The best in this kind are but shadows, and the worst are no worse if imagination amend them.”
William Shakespeare, A Midsummer Night’s Dream

 

Weightlifting

Floor Press (10,5,3,2,1,1,1)

W.O.D.

FIT: 18.ZERO Scaled Option (Ages 16-54)

21-15-9 reps for time of:
Dumbbell snatches
Burpees, stepping over the dumbbell

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

PERF: 18.Zero

21-15-9 reps for time of:
Dumbbell snatches
Burpees, jumping over the dumbbell

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

 

 


 

WOD: 10.29.18

“You will never know how best you are if you focus on how bad you are.”
Gift Gugu Mona

 

Weightlifting

Front Squat (10,5,2,2,2,2)

W.O.D.

FIT: Metcon (Time)

7 rounds for time:
6 Power Cleans (95/65)
9 Hanging Knee Raises

PERF: Metcon (Time)

7 rounds for time:
6 Power Cleans (135/95)
9 Toes to bar

 


 

WOD: 10.28.18

“But your best is not good enough sometimes.”… “Sometimes… you have to stop trying and just let someone else try their best. In order to survive.”
K. Ancrum, The Wicker King

W.O.D. Arnie

For Time:

With a single 2 pood kettlebell:

21 Turkish get-ups, Right arm

50 Swings

21 Overhead squats, Left arm

50 Swings

21 Overhead squats, Right arm

50 Swings

21 Turkish get-ups, Left arm

In honor of Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009

To learn more about Arnie click here