W.O.D. 5.1.21

 

Deadlift 

2-2-2-2-2

Cash out:

AMRAP in 7 Minutes

25 Double Unders

7 Ring Dips

25 Double Unders

7 Deadlifts @60% of your 2 RM

Quote:

“Working hard becomes a habit, a serious kind of fun. You get self-satisfaction from pushing your self to the limit, knowing that all the effort is going to pay off.” 

― Mary Lou Retton

W.O.D. 4.30.21

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For time:

1-10 Squat Snatch (85/125#)

10-1 Parallette Handstand Push-up (4" ladies/7" men)

Quote:

“Make every detail perfect and limit the number of details to perfect.” 

― Jack Dorsey

W.O.D. 4.29.21

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For time:

500 Meter Row

5 Rounds of Cindy 

400 Meter Row

4 Rounds of Cindy 

300 Meter Row

3 Rounds of Cindy 

200 Meter Row

2 Rounds of Cindy 

100 Meter Row

1 Round of Cindy 

Round of Cindy = 5 Pull-ups, 10 Push-ups 15 Air Squats

Quote:

“Talent is cheaper than table salt. What separates the talented individual from the successful one is a lot of hard work.” 

― Stephen King

W.O.D. 4.28.21

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TEST DAY RECORD RESULTS

THE OTHER CROSSFIT TOTAL

1 RM Clean

1 RM Bench Press

1 RM Overhead squat

(Clean is from the ground, power or squat)

Take as many reps or sets to get to your max on all three lifts, they must be done in the order listed. 

CLICK HERE to compare to 1.12.21 

 Quote:

“Striving for success without hard work is like trying to harvest where you haven’t planted.” 

― David Bly

W.O.D. 4.27.21

 

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"LUIZ"

22 Minute AMRAP

-----------------------------

9 Burpees

3 Squat Cleans (95/135#)

9 V-ups

800 Meter Run

Our Steve's Club community lost an amazing young man and leader. Luiz was a member of the Steve's Club Denver chapter, his life was tragically cut short by gun violence at the age of 22. He leaves behind a 6 month-old baby girl. We will honor him with this workout. He loved burpees and cleans, he was 22 and the rep scheme incorporates is birthday 9-3-98. The longer run is intentional and is meant as a time for thoughtful reflection. 

Quote:

“The price of success is hard work, dedication to the job at hand, and the determination that whether we win or lose, we have applied the best of ourselves to the task at hand.”

 ― Vince Lombardi

W.O.D. 4.26.21

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7 Rounds for time of:

2 Pull-overs

4 Toes to Bar

8 Dumbbell Thrusters (35/50#)

12 Front Rack Forward Lunge (35/50#)

Quote:

“Ethics is not definable, is not implementable, because it is not conscious; it involves not only our thinking, but also our feeling."

― Valdemar W. Setzer

W.O.D. 4.25.21

 

AT HOME WOD:

Task Tabata 300 reps for time, following the pattern: 

 20 seconds of pull-ups 

10 seconds of rest 

20 seconds of push-ups 

10 seconds of rest 

20 seconds of sit-ups 

10 seconds of rest 

20 seconds of squats 

10 seconds of rest 

 After the round of squats, begin again with the pull-ups. 

Keep a running total of reps and continue working until 300 reps are completed. 

Quote:

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

-Philippos

W.O.D. 4.24.21

 

5 Rounds for time of:

3 - 15 ft. rope climbs

10 Knees to Elbows

50 ft Handstand walk

500 Meter Row

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. 4.23.21

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TEST DAY- RECORD RESULTS

"NATE"

AMRAP in 20 Minutes:

2 Ring Muscle Ups

4 Handstand Push-ups

8 Kettlebell Swings (53/70#)

CLICK HERE to compare to 1.7.21

Quote:

"The whole secret of a successful life is to find out what is one's destiny to do, and then do it." 

-Henry Ford

W.O.D. 4.22.21

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Split Jerk 

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

SKILL TEST 

For time:

1000 M Row 

Quote:

"A successful man is one who can lay a firm foundation with the bricks others have thrown at him." 

-David Brinkley

W.O.D. 4.21.21

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For time, with a partner:

200 Wallballs (14/20# to 9/10ft) *One partner holds high plank

150 Shoulder to Overhead (75/115#) * One partner holds the front rack 

100 Squat Cleans (75/115#) *One partner hangs from pull-up bar

75 Toes to Bar * One partner holds Handstand

Partners can share the work as needed until all the reps are completed. 

Exercises must be completed in the order written.

The "non-working" athlete will hold the indicated static positions.

Quote:

"Try not to become a person of success, but rather try to become a person of value." 

-Albert Einstein

W.O.D. 4.20.21

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Four Rounds for time of:

400 Meter Run

15 Deadlifts (155/225#)

20 Pull-ups

5 Sandbag Cleans (ground to over the shoulder) (100/150#)

Quote:

"Whenever you see a successful person you only see the public glories, never the private sacrifices to reach them." 

-Vaibhav Shah

W.O.D. 4.19.21

 

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TEST DAY - RECORD RESULTS

10 RM Overhead Squat

CLICK HERE to compare to 1.25.21

Cash out:

AMRAP in 10 Minutes:

10/15 Calories Air Bike

15 Overhead Squats (65/95#)

3 Bar Muscle Ups

Quote:

"If you want to achieve greatness stop asking for permission." 

-Anonymous