W.O.D. 12.16.19

TEST DAY- RECORD RESULTS

1 RM Snatch

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Cash out:
For time:
500 Meter Row
50 Kettlebell Swings (53/70#)

Advent Day 16
M/F - Heaviest Snatch
M/F - Fastest Cash out

  CLICK HERE to sign up for our gymnastics clinic on 1/4.
$20 for one session, $30 for two. Members and non-members welcome!
Use the code "gymnasty" to get the discount. 

Quote: 

"Perpetual optimism is a force multiplier." 

- Colin Powell

W.O.D. 12.15.19

2 Rounds for time: 

40 single-leg squats, alternating 

30 deadlifts (125/185 lb.)

20 power cleans (125/185 lb.)

10 front squats (125/185 lb.)

*athletes will use one bar for the weightlifting movements

Advent Day 15: 
Butterfly ab-mat sit-ups, the team of 2 with a fastest time to 200 wins

Community Notes: 

All CLASSES TODAY will be held in the Annex, please meet and park there.

Quote: 

"Our chief want is someone who will inspire us to be what we know we could be." 

- Ralph Waldo Emerson

W.O.D. 12.14.19

Army Sgt 1st Class Daniel Crabtree was killed in Al Kut, Iraq on Thursday June 8th, 2006. 

To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

TEST DAY- RECORD RESULTS

 "Daniel" 

 For time: 

50 Pull-ups 

400 meter run 

65/95 pound Thruster, 21 reps 

800 meter run 

65/95 pound Thruster, 21 reps 

400 meter run 

50 Pull-ups

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CLICK HERE to compare to 9.26.19

Advent Day 14:
Max Low Plank Hold M/F
Max High Plank Hold M/F

Community Notes: 

All weekend classes (Saturday and Sunday) will be held in the Annex, please meet and park there.

Quote: 

"If you're not making mistakes, then you're not doing anything. I'm positive that a doer makes mistakes." 

- John Wooden

W.O.D. 12.13.19

For time: 

9 bar muscle-ups 

21 push jerks (75/115 lb.)
21 burpees over the bar

7 bar muscle-ups 

15 push jerks (75/115 lb.)
15 burpees over the bar

5 bar muscle-ups 

9 push jerks (75/115 lb.)
9 burpees over the bar

Advent Day 13: 
Max air squats in 60sec (M/F winner)
(must go below parallel and fully open hip at top) 

Community Notes: 

All weekend classes (Saturday and Sunday) will be held in the Annex, please meet and park there.

Quote: 

"Yesterday is not ours to recover, but tomorrow is ours to win or lose." 

- Lyndon B. Johnson

W.O.D. 12.12.19

AMRAP in 10 Minutes:
10 Box Jumps (20/24")
20 GHD Sit-Ups

Rest 3:00 minutes between AMRAPs

AMRAP in 10 Minutes:
15 Wallballs (20/30 lbs to 9/10 ft)
10/15 Calories Air-Bike

Advent Day 12:
Max distance Handstand walk (M/F winner)

Quote: 

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

W.O.D. 12.11.19

TEST DAY- RECORD RESULTS
3 RM Back Squat

Cash out:
Use 60% of your 3 RM and complete as many reps as possible in 1:00 Minute. Record Results

SKILL TEST:
Max Calories Air Bike in 2:00 Minutes.

CLICK HERE to compare to 3.26.19
 CLICK HERE to compare to 6.18.19
CLICK HERE to compare to 9.10.19

Advent Day 11:
Max Pull-ups in 1 set
Butterfly/Kipping/Strict ---M/F

Quote: 

With the new day comes new strength and new thoughts. 

- Eleanor Roosevelt

W.O.D. 12.10.19

7 Rounds for time of:
7 Strict Handstand Push-ups
6 Knees to Elbows
5 Hang Power Cleans (95/135#)

rest 3:00 minutes after the WOD

then...

take 10 Minutes to build to a heavy 1 RM Hang Power Clean

Coaches Notes:
Record total time for the 7 rounds and total weight on the Hang Power Clean.

Advent Day 10:
Max Burpees in 3:00 Minutes

Quote: 

"The will to win, the desire to succeed, the urge to reach your full potential... these are the keys that will unlock the door to personal excellence." 

- Confucius

W.O.D. 12.9.19

4 Rounds for time of:
25 Dumbbell Deadlifts
12 Dumbbell Front Squats
12 Dumbbell Push Press
10 Weighted Pull-ups

Men: Two 50-lb Dumbbells
Women: Two 35-lb Dumbbells
*Use 1 Dumbbell for pull-ups
*All 4 corners of the dumbbell must touch the ground on the deadlift

Advent Day 9:
Max Height Box Jump M/F

Quote: 

Quality is not an act, it is a habit. 

- Aristotle

W.O.D. 12.8.19

On a 25-minute clock, 5 rounds of: 

 Row for 50 seconds, rest 10 seconds 

Row for 40 seconds, rest 20 seconds 

Row for 30 seconds, rest 30 seconds 

Row for 20 seconds, rest 40 seconds 

Row for 10 seconds, rest 50 seconds

Record total distance rowed. 

Advent Day 8:

Most distance rowed in 25 minutes. M/F winner

Community Note:
Open Gym is from 11am- 1pm today.

Quote: 

"The remarkable thing is, we have a choice everyday regarding the attitude we will embrace for that day." 

- Charles R. Swindoll

W.O.D. 12.7.19

Partner Workout
6 Rounds:
Air Bike 7/10 Calories
7 Power Snatch (65/95#)
7 Pull-ups
Air Bike 7/10 Calories
(Partners rotate in a, you go, I go rotation for the entire round. Each partner will complete 6 rounds.)

Advent Day 7:
Max Handstand Hold M/F (against the wall)
Max Freestanding Handstand Hold M/F

Quote: 

"The greatest day in your life and mine is when we take total responsibility for our attitudes. That's the day we truly grow up." 

- John C. Maxwell

W.O.D. 12.6.19

For time:
50-40-30-20-10
Med-Ball Cleans (14/20#)
Double Unders (x2)

Advent Day 7:
Max Double Unders in one set (Male/Female)

Community Notes:
Festivus is here! Start time is 5 pm with Festivities (+ pig roast) and events beginning at 5:30 pm. Come dressed in your best holiday flare, bring a white elephant gift ($5-10) food or drinks to share and be prepared for feats of strength, airing of grievances and much more.

The 4:30pm workout is the last class of the day today!

Quote: 

"You cannot tailor-make the situations in life but you can tailor-make the attitudes to fit those situations." 

- Zig Ziglar