W.O.D. 12.22.17

AMRAP in 15 Minutes:
10 Box Facing Burpee Box Jump Overs (24/20")
12 Chest to Bar Pull-Ups
14 Alternating Pistols

Cash out and Advent:
Take 10 Minutes to Build to a Heavy Squat Clean

Advent Day 22:
1 RM Squat clean
(Heaviest Male/Female receives a ticket)

Quote:
"When we see ourselves in a situation which must be endured and gone through, it is best to make up our minds to it, meet it with firmness, and accommodate everything to it in the best way practicable. This lessens the evil; while fretting and fuming only serves to increase your own torments."
- Thomas Jefferson

W.O.D. 12.21.17

Thanks for dropping in Don!

 Thanks Mae for the amazing stained glass!

New Kids shirts have arrived!!!

Shoulder press 

1-1-1-1-1 

Push press 

3-3-3-3-3 

Push Jerk 

5-5-5-5-5

Advent Day 21:
Best time for a 1000 Meter Row
Male/Female Winner

Quote:

“If we’re growing, we’re always going to be out of our comfort zone.”

-Anonymous

W.O.D. 12.20.17

3 Rounds for time of:

500 Meter Row

20 Box Jumps 20/24"

15 Handstand Push-ups

Advent Day 20:

Max Ground to Shoulder Sand Bag in 3 Minutes

Ticket for each weight... (Male/Female)

and

100/150# - Male/Female Winner 

(and best in each class awarded by the coach for the new sandbags)

Quote:

“Everything you want is on the other side of fear.”

-Anonymous

W.O.D. 12.19.17

U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson. 

TEST DAY- RECORD RESULTS

"Bull"

 Two rounds for time of: 

200 Double-unders 

50 Overhead squats (95/135#) 

50 Pull-ups 

Run 1 mile

or

"1/2 Bull"

 Two rounds for time of: 

100 Double-unders 

25 Overhead squats (95/135#) 

25 Pull-ups
Run 800 M 

(compare to 3.30.17) or (compare to 6.26.17)

or (compare to 9.30.17)

Advent Day 19:
Max Rope Climbs in 5 Minutes
(Male/Female winner)
(bonus tickets to those who use the short ropes)

Quote:

“Stop being afraid of what could go wrong and think of what could go right.”

-Anonymous

Photos:

W.O.D. 12.18.17

TEST DAY- RECORD RESULTS

"Nasty Girls" 

3 rounds for time of:

50 Air Squats

7 Muscle-ups (RING)

10 Hang power cleans (95/135#)

CLICK HERE to compare to (3.13.17)
or CLICK HERE to compare to (6.22.17)
or  CLICK HERE to compare to (9.15.17)

Advent Day 18

Max Double Unders in one set
(male/female winners)
(get on the 100 double under board today!)

Quote:

“Life begins at the end of your comfort zone.”

-Neale Donald Walsch

W.O.D. 12.17.17

Overhead squat 

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

Cash out:

AMRAP in 8 minutes:

10 Burpees

10 Pull-ups

Advent Day 17:
1 RM Overhead Squat
Male/Female winner

Quote:

We cannot change our past. We can not change the fact that people act in a certain way. We can not change the inevitable. The only thing we can do is play on the one string we have, and that is our attitude. 

-Charles R. Swindoll

W.O.D. 12.16.17

For time: 

10 Shoulder presses

15 Overhead squats

20 Push presses

25 Front squats

30 Push jerks

35 Back squats

(women's weight 75/ men's weight 115)

Community Notes:

All today's classes will be held in the Annex, 110 C DeKalb, please meet and park there. 

Advent Day 16:

Max air squats in 60sec (must go below parallel and fully open hip at top)

Quote:

The difference between something good and something great is attention to detail. 

-Charles R. Swindoll

W.O.D. 12.15.17

All for time:

75 Double Unders

then:

3 Rounds of:

30 Wallballs (14/20#)

20 GHD Sit-ups

5 Wall Ascents (6/8ft)

then:

75 Double Unders

(time cap: 30:00) 

Community Notes:

All weekend classes will be held in the Annex, please meet and park at the Annex, 110C DeKalb.

Advent Day 15: 

Max cals on the assault runner in 2 minutes (Male/Female winner)

Quote:

Life is 10% what happens to you and 90% how you react to it. 

-Charles R. Swindoll

W.O.D. 12.14.17

Welcome Connie!

 Welcome back Laura P!

Partner WOD: 

For Time: 

60/40 Calorie Bike 

50 Power Cleans (125/185#) 

60/40 Calorie Bike 

50 Shoulder to Overhead (125/185#) 

60/40 Calorie Bike

*One person moving at a time* 

*Rotate as needed*

Advent Day 14:
1 RM Dumbbell Snatch (R + L)
(Male/Female winner)

Community Notes:
All weekend classes will be held in the Annex, please meet and park at the Annex, 110C DeKalb.

Quote:

"Only I can change my life. No one can do it for me." 

Carol Burnett