W.O.D. 10.1.15

Thanks to FRED and RUTH for dropping in!
Skill: Muscle Up

Spend 15 minutes working on your Ring Muscle up

TEST DAY-RECORD RESULTS

Amanda 

9-7-5

Muscle up

Squat Snatch (95/135#)

(compare to 3.10.15) or (compare to 6.29.15)

Quote:

“Leadership and learning are indispensable to each other.”

– John Fitzgerald Kennedy

W.O.D. 9.30.15

 Thanks to the ladies from Ivivva who dropped in for a visit today!!!

AMRAP in 12 Minutes:

6 Hang Power Cleans (105/155#)

9 Push-ups

12 Box Jumps (20/24")

Quote:

“I cannot give you the formula for success, but I can give you the formula for failure, which is: Try to please everybody.”

– Herbert Swope

W.O.D. 9.29.15

Front Squat 

3-3-3-3-3-3-3

Cash out:
3 Rounds
7 Pull-ups
14 Wallballs (14/20# to 9/10ft)

Community Notes:
Don't forget about YOGA today at 4:30PM and the LAST boot camp at 5:30PM. 

Quote:

“A man who wants to lead the orchestra must turn his back on the crowd.”

– Max Lucado

W.O.D. 9.28.15

From the CrossFit Team Series 

FF and MM pairs, complete as many reps as possible in 20 minutes of: 

30 clean and jerks (females) 

30 clean and jerks (males) 

30 clean and jerks (females) 

30 clean and jerks (males) Etc. 

 Switch athletes after every 5 reps and increase the weight of the barbell after each set of 30 reps. 

Females use 65, 75, 85, 95, 105, 115 lb. 

Males use 95, 115, 135, 155, 175, 195 lb.

Community Notes:
Join us tomorrow at 4:30PM for Yoga with Tori in the Annex!

Quote: 

Success consists of going from failure to failure without loss of enthusiasm. 

-Winston Churchill

Photos:

W.O.D. 9.27.15

Complete as many reps as possible in 10 minutes of:

5 thrusters

5 chest-to-bar pull-ups

10 thrusters

10 chest-to-bar pull-ups

15 thrusters

15 chest-to-bar pull-ups

20 thrusters

20 chest-to-bar pull-ups Etc.,
adding 5 reps to each exercise each round.

Men use 95 lb., women use 65 lb.

Community Notes:
All classes will be held in the Annex today.

Quote:

"Don't aim for success if you want it; just do what you love and believe in, and it will come naturally."

-David Frost

W.O.D. 9.26.15

For time:

50 Double Unders

10 DB Snatch 55/70# (5R/5L Alternating)

40 Double Unders

10 DB Snatch 55/70# (5R/5L Alternating)

30 Double Unders

10 DB Snatch 55/70# (5R/5L Alternating)

20 Double Unders

10 DB Snatch 55/70# (5R/5L Alternating)

10 Double Unders

10 DB Snatch 55/70# (5R/5L Alternating)

Community Notes:

All classes will be held in the Annex today.

Quote:

Happiness lies in the joy of achievement and the thrill of creative effort. 

-Franklin D. Roosevelt

W.O.D. 9.25.15

15 Minute AMRAP

24 Calorie Row

24 Kettlebell Swings (53/70#)

24 Sit-ups

(EMOM 3 Toes to Bar)

Score is total Reps

Quote:

"Success is nothing more than a few simple disciplines, practiced every day."

-Jim Rohn

Photos: