W.O.D. 8.15.18

JT
21-15-9
Handstand Push-ups
Ring Dips
Push-ups

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan. 

Quote: 

"A dream becomes a goal when action is taken toward its achievement." 

- Bo Bennett

W.O.D. 8.14.18

Test Day- Record Results

"Isabel"

For Time:

30 Snatches (95/135)

CLICK HERE to compare to 2.19.18

CLICK HERE to compare to 5.4.18

Cash- Out:

Timed 800 Meter Run

Community Note:
Join us TODAY for Bootcamp at 5:15am!

All weekend classes will be held in the Annex (110C DeKalb) on Saturday, August 18th
Classes will be in the main gym on Sunday, May 6th.

Quote: 

"Happiness lies in the joy of achievement and the thrill of creative effort." 

- Franklin D. Roosevelt

W.O.D. 8.13.18

AMRAP in 15 Minutes:
250 Meter Row
15 Pull-ups
10 Box Jump Overs 20/24"

Community Note:
Join us tomorrow at 5:15am for BOOTCAMP!

Quote: 

"Without continual growth and progress, such words as improvement, achievement, and success have no meaning."

- Benjamin Franklin

W.O.D. 8.12.18

5 Rounds for time:
15 Deadlifts (155/225#)
35 Ab-mat Sit-ups

Community Notes:
We will be holding the Bridgeport Barbell Club Classic (Olympic Lifting-Snatch and Clean and Jerk) in the main gym TODAY Sunday, 8/12, please stop by to spectate. All classes TODAY will be held in the Annex.

Quote: 

"Set your goals high, and don't stop till you get there."

-  Bo Jackson

W.O.D. 8.11.18

All for time:
1000 Meter row
then:
4 Rounds of:
25 Pull-ups
7 Push Jerks (95/135#)

Community Notes:
Join us TODAY for a special Yoga class with Tori at 11:00 AM - Upstairs in the Annex. 

We will be holding the Bridgeport Barbell Club Classic (Olympic Lifting-Snatch and Clean and Jerk) in the main gym on  Sunday, 8/12, please stop by to spectate. Classes will be held in the Annex on Sunday only.

Quote:

"We should not give up and we should not allow the problem to defeat us." 

- A. P. J. Abdul Kalam

W.O.D. 8.10.18

3 Rounds for time of:

10 Hang Power Cleans (135/205#)

7 Ring Muscle Ups

21 Pistols

Community Notes:
We will be holding the Bridgeport Barbell Club Classic (Olympic Lifting-Snatch and Clean and Jerk) in the main gym on  Sunday, 8/12, please stop by to spectate. Classes will be held in the Annex.

Join Tori for a special YOGA class upstairs in the Annex on Saturday, August 11th at 11:00 AM.

Quote: 

"Change your life today. Don't gamble on the future, act now, without delay." 

 - Simone de Beauvoir

W.O.D. 8.9.18

CLICK HERE to sign a friend up today for our newest ON-RAMP program; beginners ONLY $50 for 20 classes!

EMOTM - Every Minute on the Minute for 10 Minutes
10 Wallballs (14/20 to 9/10ft target) + 10 Burpees
then, immediately following...
during a 5 minute clock, establish a 1 RM Clean (power or squat, your choice)

Coaches Notes:
Scale the number of Wallballs and Burpees if you are unable to complete them under a minute for sequential rounds.

Community Note:
We will be holding the Bridgeport Barbell Club Classic (Olympic Lifting-Snatch and Clean and Jerk) in the main gym on  Sunday, 8/12, please stop by to spectate.  Classes will be held in the Annex on Sunday.

Quote:

"Failure will never overtake me if my determination to succeed is strong enough."

 - Og Mandino

W.O.D. 8.8.18

Front Squat
3-3-3-3-3-3

Cash out:
For time:
200 ft Handstand walk

Community Notes:
Join us TODAY for Bootcamp at 5:30pm

Quote:

"With the new day comes new strength and new thoughts." 

- Eleanor Roosevelt

W.O.D. 8.7.18

All for time:
2 Rounds of each couplet:

750 Meter Row
20 Handstand Push-ups
then...
20 Thrusters (75/115)
20 L-Pull-ups

Coaches Notes:
Complete two rounds of the first couplet prior to moving onto the next one. Score is total time for both couplets

Community Notes:
Join us TOMORROW for Bootcamp at 5:30pm.

Quote:

"Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence."

 -Helen Keller

W.O.D. 8.6.18

TEST DAY- RECORD RESULTS 

"The BEAR Complex" 

 You have 5 rounds to find your max weight at: 

Power Clean 

Front Squat 

Push Press 

Back Squat 

Push Press 

These exercises must be done in succession without putting the bar down for seven times through the sequence. You may rest as needed between rounds. Contact with the floor must be touch-and go during sequences. Rest anywhere but the floor. Record weight for all 5 rounds. 

Click Here to compare to results from 2.15.18
Click Here to compare to results from 5.10.18

Community Note:
Join us on Wednesday, 8/8 for Bootcamp at 5:30pm

Quote: 

"Good, better, best. Never let it rest. 'Til your good is better and your better is best." 

 - St. Jerome

W.O.D. 8.5.18

AMRAP in 15 Minutes:
300 Meter Row
30 Wallballs (14/20# to 9/10ft)

Community Notes:
Join us for OPEN Gym from 11:00-1:00PM
This is a time for members to come in for a missed WOD, skill, strength or mobility!

Quote:

"You have power over your mind - not outside events. Realize this, and you will find strength." 

- Marcus Aurelius