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
7.31.2020
7.30.2020
W.O.D. 7.31.20
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
7.29.2020
W.O.D. 7.30.20
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
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
7.28.2020
W.O.D. 7.29.20
12pm
https://us02web.zoom.us/j/88548453602
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
7.27.2020
W.O.D. 7.28.20
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
7.26.2020
W.O.D. 7.27.20
Join us on ZOOM!
12pm
https://us02web.zoom.us/j/88548453602
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
7.25.2020
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
7.24.2020
W.O.D. 7.25.20
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