W.O.D. 7.17.19

Partner WOD:
AMRAP in 7 Minutes:
Max Ring Muscle ups
Rest 1:00
AMRAP in 7 Minutes:
Air Bike (max calories)
Rest 1:00
AMRAP in 7 Minutes:
Max Wallballs (14/20# to 9/10ft)
Rest 1:00
AMRAP in 7 Minutes:
Row (max calories)
Rest 1:00

(Teams of two, one athlete works at a time to accumulate max reps. Record total for all exercises.)

"Be miserable or motivate yourself. Whatever has to be done, it's always your choice." 
- Wayne Dyer


W.O.D. 7.16.19

For time:
1000 Meter Row
30 Clean and Jerks (75/115#)
30 Chest to Bar Pull-ups

"The starting and ending point of your personal discipline is exclusively controlled by you. Something can trigger it. Someone can encourage it. Your environment can support it. But only you can start it." 
- Brian Kight


W.O.D. 7.15.19

3 Rounds for time of:
Run 400 Meters
20 Toes to Bar
30 Push-ups

"Permanence, perseverance, and persistence in spite of all obstacles, discouragement, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak." 
- Thomas Carlyle


W.O.D. 7.14.19

For time with a partner:
800 Meter Run (together)
80 Dumbbell Deadlifts (35/50#)
80 Calorie Row
80 Dumbbell Thrusters (35/50#)

(*partners will run together, for all other exercises, one athlete works at a time)

"Each of us has been put on Earth with the ability to do something well. We cheat ourselves and the world if we don't use that ability as best we can." 
- George Allen


W.O.D. 7.13.19

For time:
Strict Ring Muscle Ups
Squat Clean (95/135#)
Push Jerk (95/135#)

"Work is doing it. Discipline is doing it every day. Diligence is doing it well every day." 
- Dave Ramsey


W.O.D. 7.12.19

Congrats Colleen for taking a top spot on the 2K row board!!!!


1 RM Clean and Jerk

CLICK HEREto compare to 4.8.19
CLICK HERE to compare to 1.4.19


2000 Meter Row

CLICK HERE to compare to 4.16.19
CLICK HERE to compare to 1.22.19

"Most folks are about as happy as they make up their minds to be." 
- Abraham Lincoln


W.O.D. 7.11.19


3 Rounds of:
75 Double Unders
7 Bar Muscle Ups

*rest 5 minutes*

3 Rounds of:
100 Feet of Handstand Walk
7 Paralette Shoot Throughs

Endurance Note:
This week CF Endurance running workout will meet just inside Valley Forge Park at the Yellow Springs Road Trail parking lot. Bathrooms/water ARE available in this parking lot, and it is across from the Mount MISERY Trailhead. We are doing some hill work, up Mt Misery with short intervals. You can use either 410 Yellow Springs Road or the Trailhead name. Be there at 6pm sharp or find the group at the Mt Misery trailhead just across the parking lot entrance.
 *****As another note for next week July 18th*****
... if anyone wants to see where they are at for a TIMED MILE on the track, we will be at Conestoga High school to do this. You may look up the address on your own and plan for that 1 mile test as the workout, with some short intervals after a full recovery period. After the track workout if the interest is there let's aim for "recovery drinks" at the City Works in the KOP Town Center as we have been planning to schedule this after a hard workout. All are welcome. -Coach Pappas

"Complacency is the forerunner of mediocrity. You can never work too hard on attitudes, effort and technique." 
- Don Meyer


W.O.D. 7.10.19

5 Rounds for time of:
20/15 Calories Air Bike
15 Kettlebell Swings (53/70#)
15 Front Rack Lunge (in place) (65/95#)

"It’s not what we don’t know that gets us in trouble. It’s what we know for sure that just ain’t so." 
- Mark Twain


W.O.D. 7.9.19

Take 20 Minutes to work up to a 1 RM Overhead Squat


For time:
Run 400 Meters
30 Power Cleans (75/115#)
20 Overhead Squats (75/115#)
10 Sandbag Cleans (100/150#)

“Hardships often prepare ordinary people for an extraordinary destiny.” 
- C.S. Lewis


W.O.D. 7.8.19


 Three rounds for time of: 
  Row 500 meters 
 12 Deadlifts: Body weight 
 21  Box jump 20/24 inch box

CLICK HERE to compare to 1.2.19
CLICK HERE to compare to 4.18.19
  CLICK HERE to compare to 2016

"I've been absolutely terrified every moment of my life and I've never let it keep me from doing a single thing I wanted to do."
- Georgia O'Keefe