8.24.2019

W.O.D. 8.25.19

Push Jerk
1-1-1-1-1-1-1

Cash out:
AMRAP in 7 Minutes
5 Push Jerks (70% of 1 RM)
15 Wallballs (14/20 to 9/10 ft)

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

Quote: 
"Ask yourself if what you're doing TODAY is getting u closer to where u want to be TOMORROW" -Unknown

8.23.2019

W.O.D. 8.24.19

Partner WOD: 
For Time:
40 Box Jumps (20/24")
50 Kettlebell Swings (53/70#)
40 Box Jumps (20/24") 
100 Toes-to-Bar 
40 Box Jumps (20/24") 
200 Air Squats 
40 Box Jumps (20/24") 
Run 800m (together)

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

Quote: 
" Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it." 
-Michael Jordan

8.22.2019

W.O.D. 8.23.19


3 Rounds for time of: 
Run 200m 
25 feet Handstand Walk 
Row 200m 
20 Push-ups
200m Farmer's Carry (35/50#)

Quote: 
" If you haven't failed, the your not trying hard enough, set bigger goals." 
-Coach Briody

8.21.2019

W.O.D. 8.22.19


TEST DAY- RECORD RESULTS
1 RM Hang Squat Clean

Cash out:
2 Rounds for time:
500 Meter Row
20 Devils Press *
 *(choose weight according to level and ability) 

Endurance Note:
Endurance class 6pm meet at the Conestoga HS track for a timed 400m run, and a few relay races with short intervals.

CLICK HERE to compare to 2.9.19
CLICK HERE to compare to 5.6.19


Quote: 
"Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it." 
-Lou Holtz

8.20.2019

W.O.D. 8.21.19




AMRAP in 7 Minutes:
3..6..9..12..15..18... etc
GHD Sit-ups
Chest to Bar Pull-ups

Rest 5:00 Minutes

AMRAP in 7 Minutes:
4..8..16..20..24..28.. etc
Dumbbell Front Rack Lunge (35/50#)
Dumbbell Push Press (35/50#)

Quote: 
“The mental toughness and the heart are a lot stronger than some of the physical advantages you might have. I’ve always said that and I’ve always believed that.” 
-- Michael Jordan

8.19.2019

W.O.D. 8.20.19








For time:
200 Double Unders
100 Back Squats (75/115#)
800 Meter Run

Quote: 
“The end of a journey means the start of another.” 
-Anonymous

8.18.2019

W.O.D. 8.19.19






TEST DAY- RECORD RESULTS

 "DT" 
 Five rounds for time of: 
 12 Deadlifts (105/155#) 
 9 Hang power cleans (105/155#) 
 6 Push jerks (105/155#)

  CLICK HERE to compare to 2.6.19
CLICK HERE to compare to 5.17.19
CLICK HERE to compare to 2016

Quote: 
“Sometimes it’s the journey that teaches you a lot about your destination.” 
-Drake

8.17.2019

W.O.D. 8.18.19

All for time:
30-20-10
Air Bike Calories
Toes through Rings

rest 3:00 Minutes

5-4-3
Rope Climbs (15ft)
Bar Muscle-Ups

Quote: 
“You were designed for accomplishment, engineered for success, and endowed with the seeds of greatness.” 
—Zig Ziglar

8.16.2019

W.O.D. 8.17.19

Partner WOD:
10 Rounds EACH partner
Alternating every :90 seconds
Perform one round of Cindy and then Max Calories on the Row
(One Cindy Round- 5 Pull-ups, 10 Push-ups 15 Air Squats)

Coaches Notes:
The score is total calories for both partners at the end of the 20 rounds/30 minutes.
Partners will have one rower

Quote: 
“Great thoughts speak only to the thoughtful mind, but great actions speak to all mankind.” 
—Theodore Roosevelt

8.15.2019

W.O.D. 8.16.19











We will MISS YOU Caitlyn!!! 

TEST DAY- RECORD RESULTS

"Nancy"
5 Rounds for time of:
400 Meter Run
15 Overhead Squats (65/95#)

CLICK HERE to compare to 2/24/19
CLICK HERE to compare to 5/15/19

Quote: 
“Be not afraid of greatness; some are born great, some achieve greatness, and others have greatness thrust upon them.” 
—William Shakespeare

8.14.2019

W.O.D. 8.15.19






AMRAP in 18 Minutes:
20/15 Calories Air Bike
7 Hang Power Snatch 75/115#
14 Handstand Push-ups

Endurance Note:
CF Endurance class tonight is meeting at the box 6pm start time. Bring CF type WOD shoes along with your running shoes. NOTE: We are set next week Thurs Aug 22nd for the timed 400m at Conestoga HS track.

Quote: 
“Mediocrity will never do. You are capable of something better.” 
—Gordon B. Hinckley

8.13.2019

W.O.D. 8.14.19

10 rounds for reps of: 

 30 seconds of burpees 
Rest 30 seconds 
30 seconds of dumbbell thrusters 
Rest 30 seconds 

 ♀ 30-lb. dumbbells ♂ 45-lb. dumbbells

Quote: 
“People do not decide to become extraordinary. They decide to accomplish extraordinary things.” 
—Edmund Hillary

8.12.2019

W.O.D. 8.13.19






Deadlift
3-3-3-3-3

Skill Cash Out:
GHD Sit-ups
Hip Back Extensions
Peg Board Ascents
(coaches will choose reps and sets to complete)

Quote: 
“To achieve greatness one should live as if they will never die.” 
—Francois de La Rochefoucauld

8.11.2019

W.O.D. 8.12.19







3 Rounds for time:
750 Meter Row
25 Box Jump Overs (20/24")

(on the box jump over, the athletes feet can make contact with the box or clear it)

Quote: 
“Never underestimate the power of dreams and the influence of the human spirit. We are all the same in this notion: The potential for greatness lives within each of us.” 
—Wilma Rudolph

8.10.2019

W.O.D. 8.11.19

"The BEAR Complex"

You have 5 rounds to find your max weight at:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
These exercises must be done in succession without putting the bar down for seven times through the sequence.
You may rest as needed between rounds.
Contact with the floor must be touch-and go during sequences.
Rest anywhere but the floor.

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

Quote: 
"Success is the sum of small efforts, repeated day in and day out." 
- Robert Collier

8.09.2019

W.O.D. 8.10.19


AMRAP in 15 Minutes:
20 Kettlebell Swings (53/70#)
40 Double Unders

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

Quote: 
"It is not the strongest of the species that survive, nor the most intelligent, but the one most responsive to change." 
- Charles Darwin

8.08.2019

W.O.D. 8.9.19













AMRAP in 20 Minutes:
15/20 Bike Calories
25 Feet Handstand Walk
15/20 Row Calories

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

Quote: 
"Try not to become a person of success, but rather try to become a person of value." 
- Albert Einstein