W.O.D. 12.20.18

Check out our holiday schedule! 

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. 

"Nate" 

Complete as many rounds in twenty minutes as you can of: 

2 Muscle-ups 

4 Handstand Push-ups 

8 Kettlebell swings (53/70#)

CLICK HERE to compare to (3.5.18)

CLICK HERE to compare to (6.26.18) 

CLICK HERE to compare to (9.6.18)

Advent Day 20:
Max Wall Ascents in 5 Minutes
6/8ft wall M/F

Quote: 

"Nothing gets done until you start doing, rather than talking." 

- Walt Disney

W.O.D. 12.19.18

 TEST DAY- RECORD RESULTS 

Sumo-Deadlift 3 RM 

 Skill TEST 1:00 Minute Max Calories Air Bike 

CLICK HERE to compare to (3.27.18)

CLICK HERE to compare to (6.11.18)

CLICK HERE to compare to (9.5.18)

Community Note:
Join Coach Manisha today at 6am for the Handstand Clinic!

Advent Day 19:
Heaviest Sumo-Deadlift 3 RM (M/F)
Max Calories in 1:00 minute on the Air bike (M/F)

Quote: 

"The greater your enthusiasm, the better your results will be." 

- Richard Branson

W.O.D. 12.18.18

For time:
50 Overhead Squats (33/45#)
200 Double Unders
1000 Meter Row
50 Burpees

Community Note:
Join Coach Manisha tomorrow at 6am for the handstand clinic!

Advent Day 18:
Max Bar Muscle Up in one set (M/F)
*Anyone with a first time Bar MU will also receive a ticket

Quote: 

"If you spend too much time thinking about a thing, you’ll never get it done." 

- Bruce Lee

W.O.D. 12.17.18

5 Rounds for time of:

20 GHD Sit-ups

12 Toes to Bar

6 Shoulder to Overhead (115/165#)

Coaches Notes:

Barbell will come from the ground.

The shoulder to overhead should be a weight you can string all 6 each time.

Goal is sub 15 minutes.

Advent Day 17:

Max Ground to over the shoulder Sandbag in 5 minutes

(with a partner) M/F or F/F or M/M

(record weight used)-partners use same weight, one athlete works at a time

Quote: 

"Anyone who has never made a mistake has never tried anything new" 

- Albert Einstein

Photos:

W.O.D. 12.16.18

Level 1 CrossFit Certificate Course

Sam B.

For time:
30-20-10
Wallballs (14/20# to 9/10ft)
Kettlebell Swings (53/70#)
Push-ups
Med-ball Cleans (14/20#)

Advent Day 16:
Max Pull-ups in one set

Community Notes:

ALL classes TODAY will be held in the Annex, 110 C DeKalb St. Please meet and park on the same side of the Annex.

Quote: 

"Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no help at all."

- Dale Carnegie

W.O.D. 12.15.18

Press 

5-5-5-5-5

Cash out:

For time: 

15 left-legged pistols 

15 right-legged pistols 

25 Ab-mat sit-ups 

12 left-legged pistols 

12 right-legged pistols 

25 Ab-mat sit-ups 

9 right-legged pistols 

9 left legged pistols 

25 Ab-mat sit-ups 

Advent Day 15:

5 RM Press Max - M/F

Community Notes:

ALL classes TODAY will be held in the Annex, 110 C DeKalb St. Please meet and park on the same side of the Annex.

Quote: 

"Things work out best for those who make the best of how things work out." 

- John Wooden

W.O.D. 12.14.18

For time:
30 Pull-ups
30 Squat Cleans (95/135#)
20 Chest to Bar Pull-ups
20 Squat Cleans (125/185#)
15 Bar Muscle-ups
15 Squat Cleans (155/225#)

Advent Day 14:
Max L-sit Hold

Community Notes:

ALL classes tomorrow will be held in the Annex, 110 C DeKalb St. Please meet and park on the same side of the Annex.

Quote: 

"Little minds are tamed and subdued by misfortune; but great minds rise above it."

- Washington Irving

W.O.D. 12.13.18

AMRAP in 12 Minutes:
10 Handstand Push-ups
12 Front Rack Lunges (in-place) (alternating)
(barbell weight 105/155#)

Advent Day 13:
Death by 10 meters

Community Notes:

ALL classes this weekend will be held in the Annex,
110 C DeKalb St. Please meet and park on the same side of the Annex.

Quote: 

"The question isn’t who is going to let me; it’s who is going to stop me." 

- Ayn Rand

W.O.D. 12.12.18

2 Rounds for time of:
50 Double Unders
25 Hang Power Cleans (65/95#)
50 Double Unders
25 Push Press (65/95#)
50 Double Unders
25 Burpees

Advent Day 12:
Time for 50 Wallballs- record weight used (M/F)

Community Notes:
CLICK HERE to sign up for a special 75 minute Yoga class with Tori on 12/28.

"OM for the Holidays" Yoga Class will help you open up your body and mind. We will begin with a vigorous vinyasa style class to open up the tight areas of the body - low back, hips and shoulders. We will end the class with a yoga nidra or an extended meditation in savasana. Anyone can benefit form this class. It will be challenging but accessible. And you will leave feeling deeply relaxed and connected. There will be essential oils and a little live music. Bring water and a blanket. Registration is $20.

Quote: 

"Success… seems to be connected with action. Successful people keep moving. They make mistakes, but they don’t quit."

- Conrad Hilton

W.O.D. 12.11.18

TEST DAY- RECORD RESULTS
1 RM Hang Snatch

SKILL TEST
Max Double Unders in one set

CLICK HERE to compare to 6.29.18.
CLICK HERE to compare to 3.15.18.
CLICK HERE to compare to 9.26.18.

Advent Day 11:
Highest 1 RM Snatch (M/F)
+
BONUS...
Max Double Unders in on set (M/F)

Community Notes:
Manisha is running a Handstand Clinic at 6:00AM on 12/19
CLICK HERE to sign up.

Quote: 

"Every great story on the planet happened when someone decided not to give up, but kept going no matter what."

- Spryte Loriano

W.O.D. 12.10.18

4 Rounds for time of:
20 Back Squats (95/135#)
20 Deadlifts (95/135#)
500 Meter Row

Advent Day 10:
Peg board
(Max ascents up and down or max pegs traveled up-Male/Female)

Community Notes:
CLICK HERE to check out the new videos on our YouTube channel.

Quote: 

"When you want to succeed as bad as you want to breathe, then you’ll be successful." 

- Eric Thomas