21 point 1 - RESULTS

Congratulations to TEAM RED for winning the first week of the 2021 OPEN!

CLICK HERE to see the results and overall rankings from 21.1

W.O.D. 3.21.21

 

AT HOME WOD

5 Rounds for time of:

50 Double Unders

15 Box Jumps (20/24")

1 Shuttle Run (5 yards, 10 yards, 15 yards)

Rest 2:00 between rounds

Quote:

“When we least expect it, life sets us a challenge to test our courage and willingness to change; at such a moment, there is no point in pretending that nothing has happened or in saying that we are not yet ready. The challenge will not wait. Life does not look back. A week is more than enough time for us to decide whether or not to accept our destiny.” ― Paulo Coelho, The Devil and Miss Prym

W.O.D. 3.20.21

 

For time:

20-16-12-8-4

Dumbbell Thrusters (35/50#)

10-8-6-4-2

Chest to Bar Pull-ups

Quote:

“Life is a series of natural and spontaneous changes. Don’t resist them; that only creates sorrow. Let reality be reality. Let things flow naturally forward in whatever way they like.” ― Lao Tzu

W.O.D. 3.19.21

 

Join us on ZOOM... 

6 AM 

 https://us02web.zoom.us/j/808492185 

Meeting ID: 808492185

zoom password 321go

12PM

https://us02web.zoom.us/j/88548453602

Meeting ID:88548453602

zoom password 321go

21.2

For time: 

 10 dumbbell snatches 

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs 

 (35/50# dumbbell) (20/24-in. box)  

Time cap: 20 min.

Quote:

“You can either experience the pain of discipline or the pain of regret. The choice is yours.” 

 – Unknown

W.O.D. 3.18.21

 

Join us on ZOOM...

7AM

https://us02web.zoom.us/j/82621113890

Meeting ID:826211138960

12pm

https://us02web.zoom.us/j/88548453602

    Meeting ID:88548453602

     zoom password 321go

Choose your own Cardio Adventure:

3 Rounds for total Calories:

3:00 Row/Bike/Ski/Air Runner

Rest :30

2:00 Row/Bike/Ski/Air Runner

Rest :30

1:00 Row/Bike/Ski/Air Runner

Rest :30

Cash out:

Tabata L-sit

or 

Reverse Tabata L-sit

:10 seconds on/:20 seconds off

Quote: 

“Nothing is so painful to the human mind as a great and sudden change.” ― Mary Shelley, Frankenstein

W.O.D. 3.17.21

 

Join us on Zoom...

6 AM 

https://us02web.zoom.us/j/808492185 

Meeting ID: 808492185

zoom password 321go

12PM

https://us02web.zoom.us/j/88548453602

Meeting ID:88548453602

zoom password 321go

4 Rounds for total reps:

AMRAP in 3 Minutes:

3 Bar Muscle Ups

6 Power Snatch (75/115#)

9 Burpee Box Jumps

Rest 3:00 Minutes between rounds

*begin each round at the Bar Muscle Ups

Quote: 

“The world as we have created it is a process of our thinking. It cannot be changed without changing our thinking.” ― Albert Einstein

W.O.D. 3.16.21

 Join us on ZOOM...

7AM

https://us02web.zoom.us/j/82621113890

Meeting ID:826211138960

  12pm

https://us02web.zoom.us/j/88548453602

    zoom password 321go

All for time:

1000 Meter Row

then...

3 Rounds of

10 Dumbbell Snatch (Left)

10 Dumbbell Overhead Squats (Left)

10 Dumbbell Snatch (Right)

10 Dumbbell Overhead Squats (Right)

then...

1000 Meter Row

(Ladies 35# Dumbbells/ Gentlemen 50# Dumbbells)

Quote: 

“Never doubt that a small group of thoughtful, committed, citizens can change the world. Indeed, it is the only thing that ever has.” ― Margaret Mead

W.O.D. 3.15.21

 

  Join us on ZOOM... 

6 AM 

https://us02web.zoom.us/j/808492185 

Meeting ID: 808492185

zoom password 321go

12PM

https://us02web.zoom.us/j/88548453602

Meeting ID:88548453602

zoom password 321go

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

TEST DAY - RECORD RESULTS

"DT" 

 Five rounds for time of: 

12 Deadlifts (105/155#)

9 Hang Power Cleans (105/155#)

6 Push Jerks (105/155#)

REST 5:00 Minutes

Build to a Heavy Hang Power Clean

Quote: 

 “Incredible change happens in your life when you decide to take control of what you do have power over instead of craving control over what you don’t.” ― Steve Maraboli, Life, the Truth, and Being Free

W.O.D. 3.14.21

 

5 Rounds for time of:

 15 V- ups 

20 Burpees

 30 Jumping Lunges

200 Meter Run  or Farmers Carry 

Quote:
"You may only succeed if you desire succeeding; you may only fail if you do not mind failing."
-Philippos

W.O.D. 3.13.21

 

TEST DAY - RECORD RESULTS 

"KELLY"

5 Round for time of:

400 Meter Run

30 Box Jumps (20/24")

30 Wallballs (14/20 to 9/10 ft)

Quote:

"If you want to achieve excellence, you can get there today. As of this second, quit doing less-than-excellent work." 

-Thomas J. Watson

W.O.D. 3.12.21

 

Join us on ZOOM... 

6 AM 

 https://us02web.zoom.us/j/808492185 

Meeting ID: 808492185

zoom password 321go

12PM

https://us02web.zoom.us/j/88548453602

Meeting ID:88548453602

zoom password 321go

Open Workout 21.1 

 For time: 

 1 wall walk 

10 double-unders 

3 wall walks 

30 double-unders 

6 wall walks 

60 double-unders 

9 wall walks 

90 double-unders 

15 wall walks 

150 double-unders 

21 wall walks 

210 double-unders 

 Time cap: 15 min.

CLICK HERE for the score card and standards

Community Notes:

We will run heats from 3:30 to 6:30 PM, when you arrive sign up on the board and the coaches will help you get set for your heat! Don't forget to wear your team colors and or new shirt!!!

Quote:
"Success is the sum of small efforts, repeated day-in and day-out."
-Robert Collier