1.22.2018

W.O.D. 1.23.18













18.Zero

21-15-9 reps for time of: 
Dumbbell snatches 
Burpees, jumping over the dumbbell

Men: 50-lb. dumbbell Women: 35-lb. dumbbell 

For RX- Jump up, over and back on two feet, laterally. No stepping. 
For Dumbbell Snatch switch hands below the face. 

Scaling (from Crossfit.com): 
Use this workout as a chance to practice for the Open. 
Each Open workout will offer specific weights and movement standards that allow everyone from teenagers to masters to participate. 
Pick the option that is appropriate for you. 

CLICK HERE for the standards explained in the live announcement of 18.Zero. 

Scaled Option (Ages 16-54) 
21-15-9 reps for time of: 
Dumbbell snatches Burpees, stepping over the dumbbell 
 Men: 35-lb. dumbbell 
Women: 20-lb. dumbbell 

 Scaled Option (Teenagers 14-15 and Masters 55+) 
21-15-9 reps for time of: 
Dumbbell snatches Burpees, stepping over the dumbbell
 Men: 20-lb. dumbbell 
Women: 10-lb. dumbbell

Quote:
“Unless commitment is made, there are only promises and hopes… but no plans.”
–Peter F. Drucker

1.21.2018

W.O.D. 1.22.18








2 Rounds for time of: 

20/30 "Cardio Calories"
(Row or Ski or Bike or Air Runner)

15 Push Press (115/165#)

20/30 "Cardio Calories"
(Row or Ski or Bike or Air Runner)

15 Front Squats (115/165#) 

Quote:
“The quality of a person’s life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor.”
–Vince Lombardi

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