W.O.D. 1.20.21

 

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AMRAP in 20 Minutes:

5 Deadlifts (225/315#)

15 Pull-ups

10 Burpees

Skill Cash out:

Handstand Walk (practice) or time to complete 100 feet.

Quote:
“Be willing to go all out, in pursuit of your dream. Ultimately it will pay off. You are more powerful than you think you are.”
– Les Brown

W.O.D. 1.19.21

 

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AMRAP in 10 minutes:

45 Thrusters

45 Toes to Bar

45 Power Cleans 

45 Chest to Bar Pull-ups

(Women 65# Men 95#)

then...

TEST DAY - RECORD RESULTS

Flight Simulator: 

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders

(cap 20:00)

CLICK HERE to compare to 7.30.20

Coaches Notes:
The Flight Simulator is a workout that challenges you in many ways. To complete this workout as prescribed, each set of double unders must be strung. This means you must complete that many in a row without stopping. After each set, you MUST break. For example, you cannot do 30 straight and then perform 20 as your next set. You must do 5, stop, 10 stop, etc...however, you control how long you stop. If you fail any set, you must start that set over. For example, if you trip on 49 of 50, you must redo the set of 50. 

Quote:
“There are no secrets to success. It is the result of preparation, hard work and learning from failure.”
– Colin Powell

W.O.D. 1.18.21

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Split Jerk 

1-1-1-1-1-1-1

then...

TEST DAY - RECORD RESULTS

Max Effort 1000 Meter Row

Quote:
“Be who you are and say what you feel, because those who mind don’t matter and those who matter don’t mind.”
– Dr. Seuss

W.O.D. 1.17.21

 

7 Rounds for time of:

7 Burpees

14 Sit-ups

21 Jumping Jacks

Cash out:

4 Rounds

:30 High Plank

:30 Low Plank

Quote:

“Optimism is the one quality more associated with success and happiness than any other.”

- Brian Tracy

W.O.D. 1.16.21

 

For time 10-1 Reps of:

Power Snatch (95/135#)

Toes to Bar

Box Jumps (20/24")

Quote:

“Success is getting what you want, happiness is wanting what you get.”
– W. P. Kinsella

W.O.D. 1.15.21

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TEST DAY- RECORD RESULTS

5 RM Back Squat 

Cash out:

AMRAP in 7 Minutes:

7/10 Calories Assault Bike 

10 Burpees

Quote:
“Everything you’ve ever wanted is on the other side of fear.”
- George Addair

W.O.D. 1.14.21

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AMRAP in 20 Minutes:

20 Kettlebell Swings (35/53#)

20 Wallballs (14/20# to 9/10 ft)

20 GHD Sit-ups

20 Calories Row

Quote:
“The person who says it cannot be done should not interrupt the person who is doing it.”
– Chinese Proverb

W.O.D. 1.13.21

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AMRAP in 10 Minutes:

10 Hang Power Cleans (105/155#)

10 Ring Dips

Rest 3:00 

AMRAP in 10 Minutes:

12 Pistols 

12 Chest to Bar Pull-ups

Quote:
“Think big and don’t listen to people who tell you it can’t be done. Life’s too short to think small.”
-Tim Ferriss

W.O.D. 1.12.21

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TEST DAY RECORD RESULTS

THE OTHER CROSSFIT TOTAL

1 RM Clean

1 RM Bench Press

1 RM Overhead squat

(Clean is from the ground, power or squat)

Take as many reps or sets to get to your max on all three lifts, they must be done in the order listed. 

Quote:
“It doesn’t matter where you came from. All that matters is where you are going.”
- Brian Tracy

W.O.D. 1.11.21

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3 Rounds for time of:

15 Deadlifts (155/225#)

35 Overhead Squats (55/75#)

90 Double Unders

Cash out:

3 Rounds (not for time):

15 GHD Hip Extensions

250 M Row

Quote:
"Gratitude is not only the greatest of virtues, but the parent of all the others."
- Marcus Tullius Cicero

W.O.D. 1.10.21

AT HOME WOD:

3 Rounds for time of:

50 Air Squats

40 Reverse Lunge 

30 KB or Dumbbell Swings

20 Lateral Hops over the Dumbbell

10 V-ups

Quote:

“Change can be scary, but you know what’s scarier? Allowing fear to stop you from growing, evolving, and progressing.” 

— Mandy Hale