W.O.D. 8.1.20

SURPRISE OUTDOOR WOD

(at the gym....bootcamp style, be prepared for anything)

Quote: 

“Sometimes your joy is the source of your smile, but sometimes your smile can be the source of your joy.” 

- Thich Nhat Hanh

W.O.D. 7.31.20

Join us on ZOOM! 
12pm
https://us02web.zoom.us/j/88548453602
Meeting ID:88548453602

zoom password 321go

TEST DAY- RECORD RESULTS

"The OTHER CrossFit Total"

1 RM Clean

1 RM Bench Press

1 RM Overhead Squat

Score is the total of max effort on all three lifts. Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt. Clean is from the ground, power or full/squat.

Quote: 

“We tend to forget that happiness doesn't come as a result of getting something we don't have, but rather of recognizing and appreciating what we do have.” 

- Frederick Keonig

W.O.D. 7.30.20

Join us on ZOOM! 
7AM
https://us02web.zoom.us/j/82621113890
Meeting ID:826211138960
12pm
https://us02web.zoom.us/j/88548453602
Meeting ID:88548453602

zoom password 321go

TEST DAY - RECORD RESUTS

Flight Simulator: 

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders

(cap 20:00)

Coaches Notes:
The Flight Simulator is a workout that challenges you in many ways. To complete this workout as prescribed, each set of double unders must be strung. This means you must complete that many in a row without stopping. After each set, you MUST break. For example, you cannot do 30 straight and then perform 20 as your next set. You must do 5, stop, 10 stop, etc...however, you control how long you stop. If you fail any set, you must start that set over. For example, if you trip on 49 of 50, you must redo the set of 50.

Cash out:
AMRAP in 10 Minutes
20 Overhead Plate Lunge (25/45#)
10 Burpees to Plate

Quote: 

“There is only one way to happiness and that is to cease worrying about things which are beyond the power of our will.” 

- Epictetus

W.O.D. 7.29.20

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12pm
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Meeting ID:88548453602

zoom password 321go

AMRAP in 10 Minutes:

5 Strict Handstand Push-ups

10 Med-ball Cleans (20/30#)

Rest 3:00 

AMRAP in 10 Minutes:

2 Ring Muscle Ups

12 Kettlebell Swings (53/70#)

Quote: 

“The moments of happiness we enjoy take us by surprise. It is not that we seize them, but that they seize us.” 

- Ashley Montagu

W.O.D. 7.28.20

Join us on ZOOM! 
7AM
https://us02web.zoom.us/j/82621113890
Meeting ID:826211138960

  12pm
https://us02web.zoom.us/j/88548453602
Meeting ID:88548453602

zoom password 321go

TEST DAY

5 RM Deadlift

then...

AMRAP in 10 Minutes

10 Deadlifts @ 60% of 5 RM

10 Box Jumps (20/24")

10 Calories Row

Quote: 

“Happiness is the art of never holding in your mind the memory of any unpleasant thing that has passed.” 

- Unknown

W.O.D. 7.27.20

Join us on ZOOM! 
12pm
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Meeting ID:88548453602
zoom password 321go

For time:

5 Rounds of Cindy

15 Thrusters (95/135#)

4 Rounds of Cindy 

12 Thrusters (95/135#)

3 Rounds of Cindy 

9 Thrusters (95/135#)

2 Rounds of Cindy

6 Thrusters (95/135#)

1 Round of Cindy

3 Thrusters (95/135#)

**1 Round of Cindy:**

5 Pull-ups

10 Push-ups

15 Air Squats

Quote:

“Thousands of candles can be lighted from a single candle, and the life of the candle will not be shortened. Happiness never decreases by being shared.” 

- Buddha

W.O.D. 7.26.20

AT HOME WOD:

For time:

800 Meter Run

80 Sit-ups

400 Meter Run

40 R/40 L Single Arm Dumbbell Front Rack Lunge

200 Meter Run

20R/20L  Single Arm Dumbbell Thrusters 

Quote: 

“Happiness is a butterfly, which when pursued, is always just beyond your grasp, but which, if you will sit down quietly, may alight upon you.” 

—Nathaniel Hawthorne

W.O.D. 7.25.20

FIELD DAY!

YOUR CHOICE CARDIO...try to take a TOP spot on the NEW LEADERBOARD.

500 Meter Ski
1000 M Row
5000 M Row
5 K Run
2K Concept 2 Bike
50 Calories on the Assault Bike

Quote:

 “A goal is not always meant to be reached, it often serves simply as something to aim at.”

 – Bruce Lee