WOD: 5.1.18

“Be stronger than your strongest excuse.”

– author unknown

 

W.O.D.
FIT: Otis (AMRAP – Reps)
Complete as many reps as possible in 15 minutes of:
1 back squat, 1 shoulder press, 1 deadlift
2 back squats, 2 shoulder presses, 2 deadlifts
3 back squats, 3 shoulder presses, 3 deadlifts
Etc.Use 1½ body weight for the squats and deadlifts and ¾ body weight for the presses.

Im memory of, U.S. Marine Lt. Col. Christopher “Otis” Raible, 40, of North Huntington, Pennsylvania
To learn more about Otis click here
PERF: Linda (Time)
10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight

 


 

WOD: 4.30.18

“Stop wishing. Start doing.”

– author unknown

 

Weightlifting
Back Squat (5,5,5,5,5)
W.O.D.
FIT: Metcon (AMRAP – Rounds and Reps)
AMRAP in 14
Row 750 then..
10 Hang Snatches (75/55)
10 Burpees
PERF: Metcon (AMRAP – Rounds and Reps)
AMRAP in 14
Row 1250 then..
10 Hang Snatches (95/65)
10 Burpees Over Bar

WOD: 4.29.18

“When I train, I erase all the limits and expectations of what I can do.

I am powerful and anything is possible.”

– Camille Leblanc-Bazinet, Crossfit athlete

 

Weightlifting
Metcon (Weight)
Max weight for the complex:
1 Power Snatch + 1 Hang Power Snatch
Drop the bar
1 Power Snatch + 1 Hang Power Snatch
Bench Press (6,6,6,6,6)
W.O.D.
1-Mile Run (Time)
Max Effort 1-Mile Run

 

WOD: 4.28.18

“Winning isn’t everything, but the will to win is everything.”

– Vince Lombardi, head coach of the Green Bay Packers

 

W.O.D. Annie’s on the Run (Time)
50 – 40 – 30 – 20 – 10
Double-Unders
Abmat Sit-Ups
400 Meter Run after each round

 


 

WOD: 4.27.18

“Life is not about how hard you hit, it’s about how hard you can get hit and keep moving.”

– Rocky Balboa (Sylvester Stallone, famous american actor)

Weightlifting
Back Squat (4 sets of 6 reps @90% of your 6RM from Monday. )
W.O.D.
FIT: Metcon (Time)
10 rounds FOR TIME:
15 KB Swings (53/35)
5 PULL ups
Every 3 minutes stop what you are doing and do 15 goblet squats with the KB
INT: Metcon (Time)
10 rounds FOR TIME:
15 KB Swings (53/35)
5 CHEST TO BAR PULL ups
Every 3 minutes stop what you are doing and do 15 goblet squats with the KB
PERF: Metcon (Time)
10 rounds FOR TIME:
15 KB Swings (70/53)
5 Bar Muscle ups
Every 3 minutes stop what you are doing and do 15 goblet squats with the KB

WOD: 4.26.18

“Look in the mirror. That’s your competition.”

– author unknown

 

Gymnastics
FIT:
Plank on elbows
3 rounds
1 minute on
:30 seconds off
PERF:
20 seconds on
20 seconds off
8 rounds of HS hold
Strict Pull-Ups (1 set of max reps strict pull ups)
W.O.D.
FIT: Metcon (AMRAP – Reps)
AMRAP in 12
15 Wall Balls (20/14)
12 V-UPS
20 Double unders
Rest 3 minutes then..
2 minutes of Wall Balls
2 minutes of Toes to bar
2 minutes of Double unders
PERF: Metcon (AMRAP – Reps)
AMRAP in 12
15 Wall Balls (20/14)
12 Toes to bar
40 Double unders
Rest 3 minutes then..
2 minutes of Wall Balls
2 minutes of Toes to bar
2 minutes of Double undersShoot the med ball to the 11/10 foot line

 


 

WOD: 4.25.18

“Nothing is impossible, the word itself says I’m possible.”

– Audrey Hepburn, British actress and humanitarian

 

Weightlifting
Front Squat (5,5,5,5,5)
W.O.D.
FIT: Metcon (Time)
FOR TIME:
ROW 500m
Then.. 1-2-3-4-5-6-7-8-9-10 Thruster (75/55)
6 Burpees after every round
PERF: Metcon (Time)
FOR TIME:
ROW 500m
Then.. 1-2-3-4-5-6-7-8-9-10 Thruster (115/75)
6 Burpees OVER THE BAR after every round

 

WOD: 4.24.18

“Pain is temporary. Quitting lasts forever.”

– Lance Armstrong, American former bicycle rider

 

W.O.D.
FIT: Metcon (Time)
1 round FOR TIME:
Run 400m
Rest 1 minute
Run 800m
Rest 1 minute
Run 200m
PERF: Metcon (Time)
2 rounds FOR TIME:
Run 400m
Rest 1 minute
Run 800m
Rest 1 minute
Run 200m
Rest 2 minutes
Weightlifting
Metcon (Weight)
Max weight for the complex:
1 Power Clean + 1 Hang Power Clean + 1 Power Jerk
DROP THE BAR
1 Power Clean + 1 Hang Power Clean + 1 Power Jerk
Barbell Row (4 sets of 10 reps)
POST WORKOUT
3 sets of 8 reps of KB Single Leg DL

 


 

WOD: 4.23.18

“Typically the worlds best athletes are minimalists when it comes to their training. They work hard and fast with few exercises. They master the fundamentals and work with them for years. This is the secret that no one wants to hear.”

– Greg Glassman, Founder of CrossFit

 

Weightlifting
Back Squat (6,6,6,6,6)
W.O.D.
PERF: Metcon (AMRAP – Reps)
2 rounds for reps
2 minute Toes to bar
2 minute Snatch (115/75)
2 minute Row for calories
2 minute rest
FIT: Metcon (AMRAP – Reps)
2 rounds for reps
2 minute Row for calories
2 minute V-UPS
2 minute Snatch (75/55)
2 minute rest

WOD: 4.22.18

“In training, you listen to your body. In competition you tell your body to shut up.”
– Rich Froning, Crossfit athlete

 

Weightlifting
Deadlift (8,8,8,8,8)
Max weight for the complex:
2 Power Snatch + 1 Hang Power Snatch
W.O.D.
Max Effort 800m Run

WOD: 4.21.18

“During the hard times, it’s important to focus on the things you can change in that moment instead of what you should have or could have done differently.”

– Annie Thorisdottir, Crossfit athlete

 

FITNESS:
20-Minute AMRAP of:
2 Pull-ups
4 Push-ups
8 AMERICAN Kettlebell Swings, 53/35#
PERFORMANCE: Nate
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

WOD: 4.20.18

 

FITNESS: Metcon (AMRAP – Reps)
AMRAP in 15
Row 1000m
then..
3-3,6-6,9-9…..
Clean and Jerks (95/65)
Bar Facing Burpees
PERFORMANCE:
AMRAP in 20
Row 2000m
then..
3-3,6-6,9-9…..
Clean and Jerks (135/95)
Bar Facing Burpees