W.O.D. 4.1.21

 

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7 Rounds for time of:

15 GHD Sit-ups

15 GHD Hip Extensions

10 Clean and Jerks (95/135#)

Quote:

“Opportunity is always coming but never knocks on the door. You have to get up and meet him” 

― Bangambiki Habyarimana

W.O.D. 3.31.21

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Establish your 1-rep-max deadlift 

 Then, with a barbell loaded to 50 percent of your max deadlift: 

15 squat cleans for time 

12 squat cleans for time 

9 squat cleans for time 

Rest as needed between each set. 

Your score is your max deadlift load and times for each set of squat cleans.

Community Notes:

Spring is HERE, it's time for a SPECIAL OUTDOOR TEAM WOD at the Lyons Den!

9AM and 11 AM on Saturday at...555 W BEIDLER RD, KING of PRUSSIA

$20 drop in for non-members!

Quote:

 “Don't devalue yourself, you are the world's most precious stone.”

 ― Michael Bassey Johnson

W.O.D. 3.30.21

 

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4 Rounds for time of:

400 Meter Run

50 Foot Handstand Walk

SKILL TEST Cash out:

1000 Meter Row

Quote:

“Magic always happens when you direct your inner powers to the object you want to change.” 

― Bangambiki Habyarimana

W.O.D. 3.29.21

 

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AMRAP in 20 Minutes:

8 Box Step-ups (53#/70# KB)

10 Kettlebell Swings (53#/70#)

12 Wallballs (20/30# to 9/10ft)

14/20 Calories Air Bike

Quote:

“Sometimes it's like: If something terrifies you, you should totally do it BECAUSE it terrifies you. And then you'll do it and you'll realise what you're capable of.” 

― Jonathan Saccone-Joly

21 point 2 - RESULTS

 

Congratulations to TEAM RED for winning the second week of the 2021 OPEN!

CLICK HERE to see the results and overall rankings from 21.2

W.O.D. 3.28.21

AT HOME WOD:

AMRAP in 15 Minutes:

30 Double Unders

10 Dumbbell Renegade Rows (35/50#)

400 Meter Run

Quote:

"Be careful not to take in so many voices that you drown out your own." 

- Steve Jobs

W.O.D. 3.27.21

2 Rounds for time of:

800 Meter Run

15 Sandbag Cleans (100/150#)

30 Box Jumps (20/24")

60 Ab-mat Sit-ups

Quote: 

“The secret to getting ahead is getting started.” 

 ― Mark Twain

W.O.D. 3.26.21

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21.3

For total time: 

15 front squats

30 toes-to-bars

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 bar muscle-ups

15 thrusters

(65/95#)

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3

Time cap: 15 min

21.4

Complete the following complex for max load:

1 deadlift

1 clean

1 hang clean

1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min

Quote:

"Limitations live only in our minds. But if we use our imaginations, our possibilities become limitless." —Jamie Paolinetti

W.O.D. 3.25.21

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3 Rounds for time of:

100 ft Walking Lunge (1 - 35/50# Dumbbell)

75 Double Unders

200 Meter Farmers Carry (35/50# Dumbbells)

Quote:

"When one door of happiness closes, another opens, but often we look so long at the closed door that we do not see the one that has been opened for us."

—Helen Keller

W.O.D. 3.24.21

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For time:

Row 500 meters 

20 Push press (75/115#)

20 Pull-ups

Row 500 meters 

15 Push press (75/115#)

15 Pull-ups

Row 500 meters 

10 Push press (75/115#)

10 Pull-ups

Row 500 meters 

5 Push press (75/115#)

5 Pull-ups

 Quote:

"How wonderful it is that nobody need wait a single moment before starting to improve the world." 

—Anne Frank

W.O.D. 3.23.21

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AMRAP in 7 Minutes:

50 Kettlebell Swings (35/53#)

3 Rope Climbs (20 ft)

Rest 3:00

AMRAP in 7 Minutes:

20 ft Handstand walk

15 GHD Sit-ups

20 Pistols (alternating)

Record total reps for each AMRAP

(5 ft handstand walk counts for 1 rep)

Quote:

"The only person you are destined to become is the person you decide to be." 

—Ralph Waldo Emerson

W.O.D. 3.22.21

 

 

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TEST DAY - RECORD RESULTS

Clean + Front Squat + Jerk

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

Test Day - Cash Out!

400 Meter Timed Run

Quote: 

“The snake which cannot cast its skin has to die. As well the minds which are prevented from changing their opinions; they cease to be mind.” ― Friedrich Nietzsche

21 point 1 - RESULTS

Congratulations to TEAM RED for winning the first week of the 2021 OPEN!

CLICK HERE to see the results and overall rankings from 21.1

W.O.D. 3.21.21

 

AT HOME WOD

5 Rounds for time of:

50 Double Unders

15 Box Jumps (20/24")

1 Shuttle Run (5 yards, 10 yards, 15 yards)

Rest 2:00 between rounds

Quote:

“When we least expect it, life sets us a challenge to test our courage and willingness to change; at such a moment, there is no point in pretending that nothing has happened or in saying that we are not yet ready. The challenge will not wait. Life does not look back. A week is more than enough time for us to decide whether or not to accept our destiny.” ― Paulo Coelho, The Devil and Miss Prym

W.O.D. 3.20.21

 

For time:

20-16-12-8-4

Dumbbell Thrusters (35/50#)

10-8-6-4-2

Chest to Bar Pull-ups

Quote:

“Life is a series of natural and spontaneous changes. Don’t resist them; that only creates sorrow. Let reality be reality. Let things flow naturally forward in whatever way they like.” ― Lao Tzu

W.O.D. 3.19.21

 

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21.2

For time: 

 10 dumbbell snatches 

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs 

 (35/50# dumbbell) (20/24-in. box)  

Time cap: 20 min.

Quote:

“You can either experience the pain of discipline or the pain of regret. The choice is yours.” 

 – Unknown

W.O.D. 3.18.21

 

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Choose your own Cardio Adventure:

3 Rounds for total Calories:

3:00 Row/Bike/Ski/Air Runner

Rest :30

2:00 Row/Bike/Ski/Air Runner

Rest :30

1:00 Row/Bike/Ski/Air Runner

Rest :30

Cash out:

Tabata L-sit

or 

Reverse Tabata L-sit

:10 seconds on/:20 seconds off

Quote: 

“Nothing is so painful to the human mind as a great and sudden change.” ― Mary Shelley, Frankenstein

W.O.D. 3.17.21

 

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4 Rounds for total reps:

AMRAP in 3 Minutes:

3 Bar Muscle Ups

6 Power Snatch (75/115#)

9 Burpee Box Jumps

Rest 3:00 Minutes between rounds

*begin each round at the Bar Muscle Ups

Quote: 

“The world as we have created it is a process of our thinking. It cannot be changed without changing our thinking.” ― Albert Einstein

W.O.D. 3.16.21

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All for time:

1000 Meter Row

then...

3 Rounds of

10 Dumbbell Snatch (Left)

10 Dumbbell Overhead Squats (Left)

10 Dumbbell Snatch (Right)

10 Dumbbell Overhead Squats (Right)

then...

1000 Meter Row

(Ladies 35# Dumbbells/ Gentlemen 50# Dumbbells)

Quote: 

“Never doubt that a small group of thoughtful, committed, citizens can change the world. Indeed, it is the only thing that ever has.” ― Margaret Mead

W.O.D. 3.15.21

 

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In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

TEST DAY - RECORD RESULTS

"DT" 

 Five rounds for time of: 

12 Deadlifts (105/155#)

9 Hang Power Cleans (105/155#)

6 Push Jerks (105/155#)

REST 5:00 Minutes

Build to a Heavy Hang Power Clean

Quote: 

 “Incredible change happens in your life when you decide to take control of what you do have power over instead of craving control over what you don’t.” ― Steve Maraboli, Life, the Truth, and Being Free

W.O.D. 3.14.21

 

5 Rounds for time of:

 15 V- ups 

20 Burpees

 30 Jumping Lunges

200 Meter Run  or Farmers Carry 

Quote:
"You may only succeed if you desire succeeding; you may only fail if you do not mind failing."
-Philippos

W.O.D. 3.13.21

 

TEST DAY - RECORD RESULTS 

"KELLY"

5 Round for time of:

400 Meter Run

30 Box Jumps (20/24")

30 Wallballs (14/20 to 9/10 ft)

Quote:

"If you want to achieve excellence, you can get there today. As of this second, quit doing less-than-excellent work." 

-Thomas J. Watson

W.O.D. 3.12.21

 

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Open Workout 21.1 

 For time: 

 1 wall walk 

10 double-unders 

3 wall walks 

30 double-unders 

6 wall walks 

60 double-unders 

9 wall walks 

90 double-unders 

15 wall walks 

150 double-unders 

21 wall walks 

210 double-unders 

 Time cap: 15 min.

CLICK HERE for the score card and standards

Community Notes:

We will run heats from 3:30 to 6:30 PM, when you arrive sign up on the board and the coaches will help you get set for your heat! Don't forget to wear your team colors and or new shirt!!!

Quote:
"Success is the sum of small efforts, repeated day-in and day-out."
-Robert Collier