W.O.D. 10.23.19

TEST DAY- RECORD RESULTS

“Flight Simulator” 

5-10-15-20-25-30-25-40-45-50-45-40-35-30-25-20-15-10-5 

Unbroken Double Unders

CLICK HERE to compare to (1.14.19)
CLICK HERE to compare to (4.22.19)
CLICK HERE to compare to (7.3.19)

Cash out:
Not for time:
25 Hip/Back Extensions
25 GHD Sit-Ups

Quote: 

"Always be yourself, express yourself, have faith in yourself, do not go out and look for a successful personality and duplicate it." 

- Bruce Lee

W.O.D. 10.22.19

5 Rounds for time of:
5 Clean and Jerks (105/155#)
5 Bar Muscle Ups
10 Chest to Bar Pull-ups
Run 200 Meters

Quote: 

"Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved." 

- Helen Keller

W.O.D. 10.21.19

U.S. Marine Lance Corporal Justin James "JJ" Wilson, 24, of Palm City, Florida, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella. 

TEST DAY- RECORD RESULTS
 "J.J." 

 For time: 

125/185 pound Squat clean, 1 rep 

10 Parallette handstand push-ups 

125/185 pound Squat clean, 2 reps 

9 Parallette handstand push-ups 

125/185 pound Squat clean, 3 reps 

8 Parallette handstand push-ups 

125/185 pound Squat clean, 4 reps 

7 Parallette handstand push-ups 

125/185 pound Squat clean, 5 reps 

6 Parallette handstand push-ups 

125/185 pound Squat clean, 6 reps 

5 Parallette handstand push-ups 

125/185 pound Squat clean, 7 reps 

4 Parallette handstand push-ups 

125/185 pound Squat clean, 8 reps 

3 Parallette handstand push-ups 

125/185 pound Squat clean, 9 reps 

2 Parallette handstand push-ups 

125/185 pound Squat clean, 10 reps 

1 Parallette handstand push-up

 (women 4" parallette/ men 7" parallette)

Click here to compare to 2016

Click here to compare to 1.29.19

Click here to compare to 4.30.19
Click here to compare to 7.25.19

Quote: 

"Success isn't always about greatness. It's about consistency. Consistent hard work leads to success. Greatness will come." 

- Dwayne Johnson

W.O.D. 10.20.19

4 Rounds for time of:
20/15 Calorie Bike
5 Squat Snatch (95/135#)

Quote: 

"A creative man is motivated by the desire to achieve, not by the desire to beat others." 

- Ayn Rand

W.O.D. 10.19.19

For time:
21*15*9*
Deficit Hansdstand Push-ups (25's/45's)
Hang Power Cleans (95/135#)

*between each set and after the last perform 3 Rope Climbs (20ft)

Quote: 

"If you want to succeed you should strike out on new paths, rather than travel the worn paths of accepted success."

- John D. Rockefeller

20.1 Results

Congratulations TEAM RED!!!

Team Results
1. Red Team

2. Green Team

3. Blue Team

4. Black Ninjas

5. Purple Crush

Top Men

1. Andrew Mahle

2. Tyler Kanski

3. Justin Campanelli

4. Braden Rall

5. Joe Smutek

Top Women

1. Aimee Lyons

2. Jamie Spak

3. Evie Boland

4. Cate Kelly

5. Jenna Kenny

CLICK HERE to see the spreadsheet

W.O.D. 10.18.19

20.2
AMRAP in 20 Minutes:
4 Dumbbell Thrusters (35/50#)
6 Toes to Bar
24 Double Unders

CLICK HERE for the workout description and score card.

Community Note:
Tonight's theme is "twinning" Get creative and come matched with your CrossFit bestie(s)
Stink and Drink will be at Five Saints Distillery

Quote: 

"Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time." 

- Thomas A. Edison

W.O.D. 10.17.19

Tabata Day!
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Bike (calories)
Ski (calories)
Row (calories)
Double Unders

(record total reps for each interval)

Community Note:
Tomorrow is the second week of the Open. Join us for FNL
The theme is "twinning" Get creative and come matched with your CrossFit bestie(s)
Stink and Drink will be at Five Saints Distillery

Quote: 

"Do not wait; the time will never be 'just right.' Start where you stand, and work with whatever tools you may have at your command, and better tools will be found as you go along."

- George Herbert

W.O.D. 10.16.19

Take 20 Minutes to find a 3 RM Deadlift

Cash out:
15-12-9
Deadlift at (60% of 3 RM)
Box Jump (24/30")
Pistol (alternating)

(Pistols are 2x the reps; 30/24/18)

Quote: 

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

W.O.D. 10.15.19

Join us on November 23rd for the 2nd Annual Bro-down, teams of two men will compete; we are offering scaled, rx and masters divisions.

  CLICK HERE to sign up today or as a volunteer.

3 Rounds for time of:

15 Chest to Bar Pull-ups

30 Calorie Row

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

Quote: 

“When we are no longer able to change a situation, we are challenged to change ourselves.” 

 ― Viktor E. Frankl

W.O.D. 10.14.19

TEST DAY- RECORD RESULTS
5 RM Front Squat

Cash out:
AMRAP in 7 Minutes:
7 Front Squats @ (70% of 5 RM)
7 Strict Handstand Push-ups

CLICK HERE to compare to 7.18.19
CLICK HERE to compare to 4.3.19
CLICK HERE to compare to 1.8.19

Quote: 

“Don't be pushed around by the fears in your mind. Be led by the dreams in your heart.” 

 ― Roy T. Bennett