W.O.D. 9.1.18

SAVED BY THE BARBELL

All kids benefit from the opportunity to participate in the fun, supportive fitness community that we’ve chosen for our families—a community that can shape healthy habits for a lifetime. The CrossFit Foundation works to bring that opportunity to as many kids as possible through support for a network of charities that provide CrossFit programming to at-risk youth, and by funding schools and school districts seeking to implement CrossFit for their students. 

All proceeds raised will support the CrossFit Foundation's work to provide fitness opportunities for kids everywhere, including CrossFit in schools and CrossFit for at-risk youth (donations appreciated but not mandatory).

3 rounds for max reps of: 

1 minute of burpees
 

1 minute of wall-ball shots 

1 minute of deadlifts
 

1 minute of med-ball sit-ups
 

1 minute of hang power cleans
 

Rest 1 minute 

Men: 20-lb. ball, 115-lb. deadlifts and cleans
 

Women: 14-lb. ball, 75-lb. deadlifts and cleans

Quote:

"Scar tissue is stronger than regular tissue. Realize the strength, move on." 

- Henry Rollins

W.O.D. 8.31.18

Strength:

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

1 Hang Squat Clean+ 1 Full Squat Clean

Cash- Out:

100ft Walking Lunge

50 Med-ball Cleans

100ft Walking Lunge

Community Note:
Join us tomorrow for our Saved by the Barbell WOD.
All weekend classes will be held in the Annex (110C DeKalb). Meet and park there; on the same side as the Annex.

Quote:
"Strength does not come from physical capacity. It comes from an indomitable will."
- Mahatma Gandhi

W.O.D. 8.30.18

7 Rounds for Time:

7 Handstand Push- Ups

7 Box Jumps (24/30")

7 Kettlebell Swings (53/70#)

Quote:
"You have power over your mind - not outside events. Realize this, and you will find strength."
- Marcus Aurelius

W.O.D. 8.29.18

10 minute AMRAP:

5 Power Cleans (135/205#)

10 Toes to Bar

Quote: 

"The world is the great gymnasium where we come to make ourselves strong."

 - Swami Vivekananda

W.O.D. 8.28.18

TEST DAY- RECORD RESULTS

"Baseline" x3

500m Row

40 Air Squats

30 Sit- Ups

20 Push- ups

10 Pull- Ups

CLICK HERE to compare to 2.28.18

CLICK HERE to compare to 5.18.18

Quote: 

"Enjoy the journey and try to get better every day. And don't lose the passion and the love for what you do."

- Nadia Comaneci

W.O.D. 8.27.18

For Time:

1k Row

50ft Handstand Walk

5 Rope Climbs (15')

1k Bike

40ft Handstand Walk

4 Rope Climbs (15')

800m Run

30ft Handstand Walk

3 Rope Climbs (15')

Quote: 

"Passion is energy. Feel the power that comes from focusing on what excites you." 

- Oprah Winfrey

W.O.D. 8.26.18

Strength:

1 RM Deadlift

Cash- Out:

2 Rounds for Time

10 L Pull-Ups

20 Toes to Bar

Quote:
"Follow your passion, be prepared to work hard and sacrifice, and, above all, don't let anyone limit your dreams."
- Donovan Bailey

W.O.D. 8.25.18

AMRAP in 15 Minutes:
20 Ab-mat Sit-ups
30 Single-arm Dumbbell Push Jerks (35/50#)*
(*switch every 5 DB Push Jerks)

40 Double Unders

Community Note:
All weekend classes will be held in the Annex (110C DeKalb). Meet and park there; on the same side as the Annex.

Quote:
"Follow your passion, be prepared to work hard and sacrifice, and, above all, don't let anyone limit your dreams."
- Donovan Bailey

W.O.D. 8.24.18

5 Rounds for Time:

10 Calories Assault Bike

15 Push- Ups

20 Pistols (alternating)

Community Note:
Join us TODAY for Bootcamp at 4:30pm. This will be our last bootcamp of the season!
All weekend classes will be held in the Annex (110C DeKalb). Meet and park there; on the same side as the Annex.

Quote:

"Progress lies not in enhancing what is, but in advancing toward what will be."

- Khalil Gibran

W.O.D. 8.23.18

"Amanda"

for time:
9-7-5

Ring Muscle- Ups

Squat Snatch (95/135#)

Community Notes:
Join us TOMORROW (Friday, 8/24) for 4:30pm Bootcamp!

Quote:

"If you're walking down the right path and you're willing to keep walking, eventually you'll make progress."

- Barack Obama

W.O.D. 8.22.18

TEST-DAY  RECORD RESULTS

"Holleyman"
30 Rounds for Time

5 Wallballs (14/20# to 9'/10')

3 Handstand Push- Ups

1 Power Clean (225/155)

CLICK HERE to compare to 2.8.18

CLICK HERE to compare to 5.24.18 

  Quote:

"Without continual growth and progress, such words as improvement, achievement, and success have no meaning."

- Benjamin Franklin

W.O.D. 8.21.18

Strength:

Back Squat

5-5-5-5-5

then..

1 minute of max reps of Back Squats at 70% of your 5RM from today

Accessory:

5 sets of :30 L- Sit Hold

Quote:

"Progress is impossible without change, and those who cannot change their minds cannot change anything."

 - George Bernard Shaw

W.O.D. 8.20.18

For Time:

100/85 Calorie Row 

75 GHD Sit-Ups 

25 Bar Muscle-Ups 

 Quote: 

 "Success is the result of perfection, hard work, learning from failure, loyalty, and persistence."

- Colin Powell

W.O.D. 8.19.18

6 Rounds for time of:
15 Hand Release Push-ups
12 Box Jumps 20/24"
9 Hang Power Snatch (65/95#)

Community Note:
All weekend classes will be held in the Annex (110C DeKalb). Meet and park there; on the same side as the Annex.

Quote: 

"Optimism is essential to achievement and it is also the foundation of courage and true progress." 

- Nicholas M. Butler

W.O.D. 8.18.18

2 Rounds for time:
Run 400 Meters
30 Burpees
Run 400 Meters
40 Kettlebell Swings (35/53#)
Run 400 Meters
80 Air Squats


Community Note:
All weekend classes will be held in the Annex (110C DeKalb). Meet and park there; on the same side as the Annex.

Quote: 

Spectacular achievement is always preceded by unspectacular preparation. 

- Robert H. Schuller

W.O.D. 8.17.18

TEST DAY - RECORD RESULTS

1 RM Clean and Jerk

CLICK HERE to compare to 2.12.18.

CLICK HERE to compare to 5.2.18.

Skill-Cash Out:
5 sets :30 L-sit Hold

Community Note:
All weekend classes will be held in the Annex (110C DeKalb). Meet and park there; on the same side as the Annex.

Quote: 

Even a mistake may turn out to be the one thing necessary to a worthwhile achievement. 

 - Henry Ford

W.O.D. 8.16.18

For time:
100 Double Unders
30 Deadlifts (105/155#)
100 Double Unders
30 Hang Power Cleans (105/155#)
100 Double Unders
30 Push Jerks (105/155#)

Community Note:
All weekend classes will be held in the Annex (110C DeKalb). Meet and park there; on the same side as the Annex.

Quote: 

"Failures, repeated failures, are finger posts on the road to achievement. One fails forward toward success."

- C. S. Lewis