WOD: 10.27.18

“The best ideas rarely arise in one isolated mind, but rather develop in networks of curious and creative thinkers.”
Esther Perel

 

W.O.D.

FIT: Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

PERF: Cindy XXX (AMRAP – Reps)

Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

 


 

WOD: 10.26.18

“Happiness depends not on things around me, but on my attitude.”
Alfred Montapert

 

W.O.D. Megan

21-15-9 Reps for time of:
Burpees
American Kettlebell Swings (53/35#)
Double Unders

FROG RACES


WOD: 10.25.18

“I am not in competition against anyone. The only person I am in competition against is myself because I believe in the greatness of human potential and purpose. You should always strive to be the very best you can be.
Kailin Gow

 

W.O.D.

FIT: Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row

PERF: Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row

 


 

WOD: 10.24.18

“The finest piece of mechanism in all the universe is the brain of man. The wise person develops his brain and opens his mind to the genius and spirit of the world’s greatest ideas. He will fell inspired with the purest and noblest thoughts that have ever animated the spirit of humanity.”
Alfred Montapert

 

W.O.D.

FIT: Metcon (AMRAP – Reps)

3 rounds for reps
1:00 DB Walking Lunge Steps (35/25)
:20s transition
1:00 GHD Sit-ups
:20s transition
1:00 Bike for calories
:20s transition
1:00 DB Squat Cleans (35/25)
:20s transition
1:00 Double Unders
:20s transition
1:00 REST
:20s transition

PERF: Metcon (AMRAP – Reps)

3 rounds for reps
1:00 DB Walking Lunge Steps (45/30)
:20s transition
1:00 GHD Sit-ups
:20s transition
1:00 Row for calories
:20s transition
1:00 DB Squat Cleans (45/30)
:20s transition
1:00 Double Unders
:20s transition
1:00 REST
:20s transition

 


 

WOD: 10.23.18

“I love the suffering that goes into the sport, to become the best.”
Tj Eisenhart

 

W.O.D.

FIT: Metcon (AMRAP – Reps)

Tabata push jerk (75/55)
Rest 3 minutes
Tabata pull-up
Rest 3 minutes
Tabata push-up
Rest 3 minutes
Tabata hang power snatch (75/55)

PERF: Metcon (AMRAP – Reps)

Tabata push jerk (95/65)
Rest 3 minutes
Tabata chest-to-bar pull-up
Rest 3 minutes
Tabata push-up
Rest 3 minutes
Tabata hang power snatch (95/65)

 

 


 

WOD: 10.22.18

“Your best will never be good enough, to the ones constantly searching for your flaws. But for you to be the best, you need to ignore your flaws and do what is the best.”
Gift Gugu Mona

W.O.D. The CrossFit Total

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

 


 

WOD: 10.21.18

“Your best will never be good enough, to the ones constantly searching for your flaws. But for you to be the best, you need to ignore your flaws and do your best.”
Gift Gugu Mona

 

Warm-up

Concept2 Technique Intro

Follow Video:

https://youtu.be/t_zmJYQ5URw

Then row 500m at a 2k pace.

Improved Compression for Better Rowing

1. Hip:
A. Lateral Distraction 1-min
B. Posterior Distraction 1-min
2. Hamstring: Distraction with PNF (5:10) 1-min
3. Ankle Distraction 1-min

W.O.D.

FIT: 2k Row

Max Effort 2k Row

PERF: 5k Row

Max Effort 5k Row

 

 


 

WOD: 10.20.18

“The best stories are those that detail triumph over adversity.”
Steven Magee

 

W.O.D.

FIT: Metcon (Time)

7 rounds for time of:
200m Run
21 Walking Lunges
15 Ring Rows
9 Burpees

PERF: Rene (Time)

7 rounds for time of:

400m Run

21 Walking Lunges

15 Pull-Ups

9 Burpees

*If you have a 20-lb. weight vest or body armor, wear it.

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013

To learn more about Rene click here

 


 

WOD: 10.19.18

“The best or nothing at all.”
Gottlieb Daimler

 

W.O.D.

FIT: Metcon (AMRAP – Reps)

3 rounds for reps
2 minutes of Row (for calories)
2 minutes of Handstand Push ups
2 minutes of Sumo Deadlift High Pulls (75/55)
2 minutes of rest

PERF: Metcon (AMRAP – Reps)

3 rounds for reps
2 minutes of Bike (for calories)
2 minutes of Handstand Push ups
2 minutes of Sumo Deadlift High Pulls (95/65)
2 minutes of rest

 


 

WOD: 10.18.18

“You made them hate me.” Said Ender
“So? What will you do about it? Crawl in a corner? Start kissing their little backsides so they’ll love you again? There’s only one thing that will make them stop hating you. And that’s being so good at what you do that they can’t ignore you. I told them you were the best. Now you damn well better be.” -Graff”
Orson Scott Card, Ender’s Game

 

W.O.D. Tabata Barbell

Tabata deadlift, 205/135 lb.
Tabata hang power clean, 135/95 lb.
Tabata front squat, 95/65 lb.
Tabata push press, 65/45 lb.
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest one minute between exercises.

 

 


 

WOD: 10.17.18

“To a hungry person, every bitter food is sweet. When the preferable is not available, the available becomes preferable!”
Israelmore Ayivor

 

Weightlifting

Shoulder Press (3RM  then..  3×3 @90%)

W.O.D. Sisson

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: 10.16.18

Everybody is standing, but you must stand out.

Everybody is breaking grounds; but you must breakthrough!

Everybody is scratching it; but you must scratch it hard!

Everybody is going, but you must keep going extra miles!

Dare to be exceptionally excellent and why not?
Israelmore Ayivor

 

W.O.D.

FIT: Metcon (Time)

For time:
600m run
25 push-ups
25 sit-ups
400m
25 push-ups
25 sit-ups
600 m weighted run

PERF: Metcon (Time)

For time:
800m run
50 push-ups
50 sit-ups
800m run
50 push-ups
50 sit-ups
800m run