W.O.D. 11.1.16

For time:

1000 Meter Row

50 Box Jumps (20/24")

50 Kettlebell Swings (53/70#)

750 Meter Row

35 Box Jumps

35 Kettlebell Swings

500 Meter Row

25 Box Jumps

25 Kettlebell Swings

Quote:

“An athlete cannot run with money in his pockets. He must run with hope in his heart and dreams in his head.”

– Emil Zatopek

W.O.D. 10.31.16

 Happy Halloween!

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)

or

(compare to 4.27.16)

or 

  (compare to 7.15.16)

Quote: 

I don't wait for the calendar to figure out when I should live life. 

-Gene Simmons

Mobility

Thanks to all who made our first Mobility class a success! 

Let's stretch and roll those muscles out again to keep ourselves moving well! 

We will aim to make this a monthly event. 

Stay tuned for future dates! 

Mark your calendar...

Join Shawna on November 9th at 5:30PM in the Annex upstairs for another fun, FREE session! If you have any special requests, be sure to let Shawna know!

W.O.D. 10.30.16

For total Reps:

:60 seconds Deadlifts (155/225#)

:60 seconds of Wallballs (14/20# to 9/10ft)

:45 seconds Deadlifts (155/225#)

:45 seconds of Wallballs (14/20# to 9/10ft)

:30 seconds Deadlifts (155/225#)

:30 seconds of Wallballs (14/20# to 9/10ft)

Cash out:

3 set of 15 GHD Sit-ups

3 sets of 15 GHD Hip Extensions

(not for time)

Quote:

"All you can do in this life is follow your dreams. Otherwise you're just wasting your time."

-David Walliams

W.O.D. 10.29.16

WOLVERINE:

6 Rounds for time of: 

10 Clean and Jerks 135#/95# 

20 Pull-ups 

100 Sit-ups 

1 Lyons Loop Run (approx 600M) 

 or the... 

THE WOLVERINE CUB: 

4 Rounds for time of: 

10 Clean and Jerks 95#/65# 

20 Pull-ups 

50 Sit-ups 

400M Run

Community Notes:

Join us TODAY, Saturday 10/29 at 9:00AM for our annual "in house" Workout 'WOLVERINE', we will have a group warm up and instruction at 9AM and then a rolling start until 11am to give you all time to finish the workout...don't forget to wear your costume too! Best costume wins a PRIZE!

Bring your kiddos dressed up for a special Kids Class at 10AM in the Annex with Aimee and Family Yoga at 11AM in the Annex Upstairs with Tori!

Quote:

"Do it because you want to. Do it because you can. Do it because it makes you happy. Do it to the best of your abilities. Do it with all your heart. Do it unapologetically."

W.O.D. 10.28.16

AMRAP in 15 Minutes:

15 Push Press (65/95#)

15 Toes to Bar

15 Box Jumps (20/24")

15 Kettlebell Swings (35/55#)

15 Burpees

Community Notes:
Join us tomorrow, Saturday 10/29 at 9:00AM for our annual "in house" Workout 'WOLVERINE', we will have a rolling start from 9am-11am to give you all time to finish the workout...don't forget to wear your costume too! Best costume wins a PRIZE!

Also on Saturday, bring your kiddos dressed up for a special Kids Class at 10AM in the Annex with Aimee and Family Yoga at 11AM in the Annex Upstairs with Tori!

Quote:

"Your 'why' has to be greater than your knockdowns."

-Dr. Eric Thomas

W.O.D. 10.27.16

"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) 

or

(compare to 4.30.16)

or 

(compare to 7.26.16)

Quote:

The question is not "can you?" But "will you do what it takes?"

Photos:

W.O.D. 10.26.16

3 Rounds for time of:

40 Dumbbell Snatch (alternating) (35/50#)

5 Ring muscle ups

Community Notes:
Join us, Saturday 10/29 at 9:00AM for our annual "in house" Workout 'WOLVERINE', we will have a rolling start from 9am-11am to give you all time to finish the workout...don't forget to wear your costume too! Best costume wins a PRIZE!

Also on Saturday, bring your kiddos dressed up for a special Kids Class at 10AM in the Annex with Aimee and Family Yoga at 11AM in the Annex Upstairs with Tori!

Quote:

The fact that you're not where you want to be should be enough motivation.

-Unknown

W.O.D. 10.25.16

Front Squat

2-2-2-2-2-2-2-2

Partner Cash out:

Take 8 Minutes for max Calories on the Air Bike

(one athlete pedals while one holds a barbell the front rack (95/135#), partners can switch at any time)

Quote:

Stop worrying about how it's going to happen and start believing it will.

-Unknown

W.O.D. 10.24.16

3 Rounds:

3 Minutes of Double Unders

3 Minutes of Rowing for Meters

3 Minutes of Rest

Score will be total Double Unders and Rowing. 

Quote: 

A man who has not passed through the inferno of his passions has never overcome them. 

 -Carl Jung

W.O.D. 10.23.16

Teams of TWO work to complete the following in any order:
For time:

100 Power Cleans (75/115#)

100 Push Jerks (75/115#)

100 Pistols

(one athlete works at a time)

Community notes:

All classes TODAY will be held in the Annex, 110C DeKalb, meet and park there.

Quote: I think we all strive to push ourselves, to overcome our struggles. And when we do, we get to know ourselves better.

-Ann Bancroft

W.O.D. 10.22.16

Split Jerk
1-1-1-1-1-1-1

then:
AMRAP in 8 Minutes
10 Push-ups
15 Air Squats
20 Sit-ups

Community notes:

All classes TODAY will be held in the Annex, 110C DeKalb, meet and park there.  There will be NO Preschool Kids class today at 10:00AM, but will resume for a special Halloween edition on 10/29.

Quote:

One thing about championship teams is that they're resilient. No matter what is thrown at them, no matter how deep the hole, they find a way to bounce back and overcome adversity. 

-Nick Saban

W.O.D. 10.21.16

TEST DAY-RECORD RESULTS 

 KAREN 

150 Wallballs for time (14/20# to 9/10ft)

  (Compare to 1.28.16)

or
  (Compare to 4.12.16)

or
  (Compare to 7.23.16)


Skill:
Take 10 Minutes to work on your Chest to Bar Pull-ups.
Complete a max set.
If you are proficient in Chest to bar, complete the following unbroken:
15-12-9  (allow 30 seconds rest between sets)

Community notes:

All weekend classes will be held in the Annex, 110C DeKalb, meet and park there. 

Quote: 

I have learned that success is to be measured not so much by the position that one has reached in life as by the obstacles which he has had to overcome while trying to succeed. 

-Booker T. Washington