W.O.D. 5.1.16

3 Rounds for time of:

15 Deadlift 70% of 1RM. Every fifth rep must be held at the top position for 15 seconds.

15 Push Press 40#/25# Dumbells or Kettlebells. Every fifth rep must be held overhead for 15 seconds.

15 Burpees. Every fifth rep must be held in the top of the push up position for 15 seconds.

Coaching Tips: 

Scale load and movements to match your current fitness level. The purpose of the mid-set holds is not only to develop muscle unit recruitment, but also develop mental toughness. Holding onto the bar that extra 15 seconds will help overcome weakness in your grip and weakness in your mind. The same will hold true for all three exercises in the workout. Keep in mind that the workouts that we do aren't always only for immediate physical improvements but for future workouts as well.

(compare to 1.15.10) or (compare to 12.8.10)

Community Notes:

Join us TODAY for OPEN GYM from 11AM-1PM. The Gym is open for any missed wods, skills, strength or mobility. 

Quote:

“Look at the sparrows; they do not know what they will do in the next moment. Let us literally live from moment to moment.”

– Mahatma Gandhi

W.O.D. 4.30.16

"J.J." 

TEST DAY-RECORD RESULTS

 For time: 

125/185 pound Squat clean, 1 rep 

10 Parallette handstand push-ups 

125/185 pound Squat clean, 2 reps 

9 Parallette handstand push-ups 

125/185 pound Squat clean, 3 reps 

8 Parallette handstand push-ups 

125/185 pound Squat clean, 4 reps 

7 Parallette handstand push-ups 

125/185 pound Squat clean, 5 reps 

6 Parallette handstand push-ups 

125/185 pound Squat clean, 6 reps 

5 Parallette handstand push-ups 

125/185 pound Squat clean, 7 reps 

4 Parallette handstand push-ups 

125/185 pound Squat clean, 8 reps 

3 Parallette handstand push-ups 

125/185 pound Squat clean, 9 reps 

2 Parallette handstand push-ups 

125/185 pound Squat clean, 10 reps 

1 Parallette handstand push-up

(For handstands Women will use a 4" deficit and Men will use a 7" deficit)

U.S. Marine Lance Corporal Justin James "JJ" Wilson, 24, of Palm City, Florida, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella.

(compare to 1.30.16) 

 Quote:

“The real opportunity for success lies within the person and not in the job.”

– Zig Ziglar

W.O.D. 4.29.16

Snatch

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

For time:

50 GHD Sit-ups

Quote:

“Nurture your mind with great thoughts. To believe in the heroic makes heroes.”

– Benjamin Disraeli

W.O.D. 4.28.16

3 Rounds for time of:

24 Hang Cleans (95/135#)

12 Box Jumps (24/30")

24 Sit-ups

12 Calories Assault Bike

Quote:

“Even if you’re on the right track, you’ll get run over if you just sit there.”

– Will Rogers

W.O.D. 4.27.16

TEST DAY- RECORD RESULTS
"Chelsea" 

On a Thirty Minute clock, every minute on the minute perform 

5 Pull-ups

10 Push-ups

15 Squats

Can you continue for thirty minutes? Twenty minutes? How about 10? 

If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete. If you've finished the workout before this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes. 

Scores will be recorded like this; If you complete 15 rounds on the minute and then fall behind for the remaining 15 minutes, count the rounds you complete, so potentially the score could be 15/7. 15 Rounds completed on the minute and then 7 total in the remaining time. 

(compare to 1.13.16)

Quote:

“Be not afraid of life. Believe that life is worth living, and your belief will help create the fact.”

– William James

W.O.D. 4.26.16

Overhead Squat

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

Cash out:

For time

800 Meter Run

Quote:

“There is no royal road to anything. One thing at a time, all things in succession. That which grows fast, withers as rapidly. That which grows slowly, endures.”

– Josiah Gilbert Holland

W.O.D. 4.25.16

Masters Qualifier WOD #1

21-15-9 reps for time of: 

Row for calories 

Thrusters  (65/95#)

(Gordy completed this in 5:02!)

Post WOD Skill:
Handstand Walk

Quote:

“Life is 10% what happens to us and 90% how we react to it.”

– Dennis P. Kimbro

W.O.D. 4.24.16

AMRAP in 18 Minutes:

60 Double Unders

40 Air Squats

20 Kettlebell Swings

10 Kettlebell Snatch (alt 5R/5L)

Community Notes:

All weekend classes will be held in the Annex 110C DeKalb.

Quote:

"Faith is to believe what you do not yet see; the reward for this faith is to see what you believe. "

- Saint Augustine

W.O.D. 4.23.16

"Macho Man"

5 Round for time:

3 Power Cleans (125/185#)

3 Front Squats(125/185#)

3 Push Jerks (125/185#)

after each round complete 15 Handstand Push-ups (including after round 5)


Community Notes:
All weekend classes will be held in the Annex 110C DeKalb.

Quote: 

"Be soft. Do not let the world make you hard. Do not let pain make you hate. Do not let the bitterness steal your sweetness. Take pride that even though the rest of the world may disagree, you still believe it to be a beautiful place."

- Kurt Vonnegut, Jr.

W.O.D. 4.22.16

With a running clock...

On minute 0-4-8-12-16:

Back Squat, Heavy 3 rep

On Minute 2-6-10-14-18:

Power Snatch, Heavy 3 Rep

Use a rack for the back Squat and use two bars. Record the weight used for each movement.


Community Notes:
All weekend classes will be held in the Annex 110C DeKalb.

Quote: 

"Equality is the soul of liberty; there is, in fact, no liberty without it."  

Frances Wright

W.O.D. 4.21.16

For time:

1000 Meter Row

50 Burpees

800 Meter Run

then...

take 10 Minutes to find your 1 RM Clean and Jerk 

Your score will be total time for the Metcon then the weight lifted for the Clean and Jerk. The 10 minutes begins as soon as you return from the run.


Community Notes:
All weekend classes will be held in the Annex 110C DeKalb.

Quote: 

"The soul is the truth of who we are." 

- Marianne Williamson