1.18.2017

W.O.D. 1.19.17

TEST DAY-RECORD RESULTS
3 RM Shoulder Press

then:
Take 80-90% of your squat from 1.3.17 and perform
5 sets of 5 reps all at that weight

CLICK HERE to get your number from 1.3.17


Community Notes:
All weekend classes will be held in the Annex, 110C DeKalb, please meet and park there.

Quote: 
“If you are going to achieve excellence in big things, you develop the habit in little matters. Excellence is not an exception, it is a prevailing attitude.”
–Charles R. Swindoll

1.17.2017

W.O.D. 1.18.17


5 Rounds, each for time, of: 
Row 750 meters 
Rest 3 minutes

Cash out:
30 L-Pullups
or 30 Strict Chin-ups
(grip the bar underhand for these)

Quote: 
“The tragedy in life doesn’t lie in not reaching your goal. The tragedy lies in having no goal to reach.”
–Benjamin Mays

1.16.2017

W.O.D. 1.17.17






3 Rounds of:
3 Bar Muscle Ups
6 Chest to Bar Pull-ups
9 Hang Power Clean and Jerk (105/155)
12 Front Squat (105/155)

(Rest 1 Minute between rounds)

Quote: 
“By recording your dreams and goals on paper, you set in motion the process of becoming the person you most want to be. Put your future in good hands — your own.”
–Mark Victor Hansen

1.15.2017

W.O.D. 1.16.17


Join us for a FREE MLK Day Workout! Monday, January 16 at 9:30am. Click here to register!


2 PERSON TEAMS, AMRAP 15 MIN: 
 10 Shoulder to Overhead (75/115#) 
25 Deadlifts (75/115#) 
50 Box Jumps (20"/24")

Each athlete must perform 5 reps (and no more), before the next athlete can start their 5 reps. Athletes will continue to alternate 5 reps throughout the WOD. Only one athlete per team may be working at a time. The score is the total number of reps in 15 min. Partner teams may be any combination of male and female (Male/Male, Male/Female, Female/Female).

$10 Suggested Donation goes to the UUSC
UNITARIAN UNIVERSALIST SERVICE COMMITTEE
Make sure to #checkinforcharity #repsforrights

Quote: 
“Give yourself an even greater challenge than the one you are trying to master and you will develop the powers necessary to overcome the original difficulty.”
–William J. Bennett – The Book of Virtues

Photos:







1.14.2017

W.O.D. 1.15.17


Join us for a FREE MLK Day Workout! Monday, January 16 at 9:30am. Click here to register!


5 Rounds for time of:
12/15 Calories Air Bike
50 feet Overhead Walking Lunge 33/45#
15 Burpees

Quote:
“Failure Will Never Overtake Me If My Determination To Succeed Is Strong Enough.”
- Og Mandino

1.13.2017

W.O.D. 1.14.17

CrossFit Kids--MONSTER DAY! 


7 Rounds for time of:
10 Handstand Push-ups
2 Rope Climbs 15ft

Cash out:
500 Meter Row

Quote:
“People Who Are Crazy Enough To Think They Can Change The World, Are The Ones Who Do.”
- Rob Siltanen

1.12.2017

W.O.D. 1.13.17










Deadlift 
5-5-3-3-1-1-1

Cash out:
AMRAP in 7 Minutes of:
7 Kettlebell Swings 53/70#
7 Dumbbell Push Press 35/50#

Quote:
“If You Are Working On Something That You Really Care About, You Don’t Have To Be Pushed. The Vision Pulls You.”
- Steve Jobs

1.11.2017

W.O.D. 1.12.17















AMRAP in 15 Minutes:
50 Calorie Row
100 Overhead Squats 35/45#
50 Box Jumps 20/24"

Quote:
“You Learn More From Failure Than From Success. Don’t Let It Stop You. Failure Builds Character.”
- Unknown

1.10.2017

W.O.D. 1.11.17

EMOM for 4 Minutes
4 Strict Pull-ups

TEST DAY- RECORD RESULTS

Fran
21-15-9 
Thrusters (65/95#)
Pull-ups

Quote:
“Don’t Let Yesterday Take Up Too Much Of Today.” 
-Will Rogers

1.09.2017

W.O.D. 1.10.17









5 Rounds for time of:
15 Burpees
50 Double Unders

Skill:
Take 10 Minutes to work on your Handstand skills.
Handstand Walk
Handstand Push-up
Free-standing Handstand
Kicking up to the wall
Shoulder taps

Quote:
“The Pessimist Sees Difficulty In Every Opportunity. The Optimist Sees The Opportunity In Every Difficulty.” 
-Winston Churchill

1.08.2017

W.O.D. 1.9.17

Clean and Jerk
1-1-1-1-1-1-1

for time:
Take 60% of your 1 RM Clean and Jerk and complete 10 reps (goal is touch and go!)

Cash out:
3 sets of 15 reps of GHD Sit-ups

Quote:
“The Way to Get Started Is To Quit Talking And Begin Doing.” 
-Walt Disney