1.20.2018

W.O.D. 1.21.18

Snatch 
1-1-1-1-1-1-1

Cash out:
3 sets of 20 reps 
GHD Sit-ups and/or Hip Extensions

Quote:
"The gem cannot be polished without friction, nor man perfected without trials." 
-Chinese proverb

1.19.2018

W.O.D. 1.20.18

TEST DAY- RECORD RESULTS

"Kelly"
5 Rounds for time of:
Run 400 meters 
30 Box jumps, 20/24 inch box 
30 Wall ball shots, 14/20 pound ball  to 9/10ft

Quote:
Life is either a daring adventure or nothing at all.
-Helen Keller

1.18.2018

W.O.D. 1.19.18















Four rounds for time of:
8 Deadlifts 185/275#
16 Burpees 
3 Rope climbs 15 ft

Quote:
"Being challenged in life is inevitable, being defeated is optional."
-Roger Crawford

1.17.2018

W.O.D. 1.18.18













All for time:
21-15-9
Hang Power Snatch (75/115#)
Chest to Bar Pull-ups

Rest 2:00 Minutes

21-15-19
Shoulder to Overhead (75/115#)
Toes to Bar

Quote:
Difficulties strengthen the mind, as labor does the body.
-Seneca

1.16.2018

W.O.D. 1.17.18


TEST DAY- RECORD RESULTS 

2 RM Push Press

Skill Test:
500 M Row

Quote:
"But that’s the challenge – to change the system more than it changes you."
-Michael Pollan

1.15.2018

W.O.D. 1.16.18











7 Rounds: 
5 Squat Cleans (135/205#) 
10 Calories Row

Quote:
"Only those who dare to fail greatly can ever achieve greatly."
-Robert F. Kennedy

1.14.2018

W.O.D. 1.15.18


























AMRAP in 20 minutes: 
20 Burpees 
40 WallBalls (20/14#) 
60 Kettlebell Swings (35/53#)

(Individual or partner, your choice. One partner works at a time.)

Community Notes:
MLK Day - 9:30 AM is a FREE workout for Friends and Family. 

Quote:
The key to life is accepting challenges. Once someone stops doing this, he’s dead.
-Bette Davis