W.O.D. 4.20.16

Deadlift 
TEST DAY- RECORD RESULTS

Take as many sets as necessary to get to your 3 RM Deadlift

(compare to 1.20.16)

Skill:

Bar Muscle up 

Cash out:

Max Bar Muscle ups in 5 Minutes


Community Notes:
All weekend classes will be held in the Annex 110C DeKalb.

Quote: 

"I am not bound to win, but I am bound to be true. I am not bound to succeed, but I am bound to live up to what light I might have."

 Abraham Lincoln

Good Luck Gordy!!!

We are SUPER proud of Gordy who is currently 16th place in the World (In the Masters 60+ category). Following the five weeks of the open, his performance across all the workouts landed him in the top tier for the 60+ division of the CrossFit Games. The next step in the process to qualify for a trip to Carson and the CrossFit Games is an online regional qualifier. The workouts will be announced on Thursday night 4/21 at 8:00PM, following the announcement Gordy plans to take on one of the workouts and could use your support! Join us on Thursday night at the gym for WOD #1...once the workouts are announced we will make a plan of when he will complete the other workouts. He will have from Thursday night until Monday night to complete the designated tasks!

The next time you see Gordy around the gym please wish him well on this HUGE accomplishment! 

...oh wait, whoops, sorry wrong picture Gordy! But you are such a bad ass it's pretty fitting! 

W.O.D. 4.19.16

"Pressure Cooker"
All for time:
3 Rounds of:

30 Double Unders

4 Shoulder Press (75/115)

Rest 2:00 Minutes

3 Rounds of:

30 Double Unders

8 Push Press (95/135)

Rest 2:00 Minutes

3 Rounds of:

30 Double Unders

12 Push Jerks (105/155)

Community Notes:
All weekend classes will be held in the Annex 110C DeKalb.

Quote:

"One of the greatest moments in anybody's developing experience is when he no longer tries to hide from himself but determines to get acquainted with himself as he really is. "

- Norman Vincent Peale

W.O.D. 4.18.16

"27's"
For time:

400 Meter Run

27 Thrusters (75/115)

27 Chest to Bar Pull-ups

400 Meter Run

27 Kettlebell Swings (53/70)

27 Sumodeadlift High Pulls (75/115)

400 Meter Run

27 GHD Sit-ups

27 Toes to Bar

Quote:

"What lies behind us, and what lies before us are but tiny matters compared to what lies within us."  

-Ralph Waldo Emerson

W.O.D. 4.17.16

20 min AMRAP: 

12 Burpees 

9 Deadlifts (95/135) 

6 Hang power cleans (95/135) 

3 Thrusters (95/135) 

Quote: 

“The more that you read, the more things you will know. The more that you learn, the more places you'll go.” 

 ― Dr. Seuss, I Can Read With My Eyes Shut!

W.O.D. 4.16.16

Partner WoD: 

10 Rope climbs 

20 Pull-ups 

30 Handstand Push-ups

40 Toes to bar 

50 Goblet squats 35/55#

60 Double unders

750m row 

60 Double unders

50 Goblet squats 35/55#

40 Toes to bar 

30 Handstand Push-ups

20 Pull-ups 

10 Rope climbs 

*One athlete works at a time. The exercises must be completed in the order written. 

Community Notes:
Good luck to Cline, Dave N, Ashley Mc, Amanda, Shawna and Danielle competing in the Festivus Games 2016 at CrossFit South Philly TODAY!

Quote:

"Take five minutes to center yourself in the morning - set your intention every day."

- Oprah Winfrey

W.O.D. 4.15.16

TEST DAY-Record Results 

 Christine

 Three rounds for time of: 

  Row 500 meters 

 12 Deadlifts: Body weight 

 21  Box jump 20/24 inch box

(compare to 1.4.16)

Community Notes:
Good luck to Cline, Dave N, Ashley Mc, Amanda, Shawna and Danielle competing in the Festivus Games 2016 at CrossFit South Philly on Saturday April 16th!

Quote: 

"A negative focus can result in our entirely missing the possibilities placed in our path." 

- Anne Wilson Schaef

W.O.D. 4.14.16

MASTERS CLASS!! 

Front Squat
2-2-2-2-2-2-2

Ca$h out:
AMRAP in 7 Minutes:
10 GHD Sit-ups
10 Pistols

Community Notes:
Good luck to Cline, Dave N, Ashley Mc, Amanda, Shawna and Danielle competing in the Festivus Games 2016 at CrossFit South Philly on Saturday April 16th!

Quote: 

"No one ever gets anything worthwhile by accident." 

- Dorothea S. Kopplin