WOD

Saturday, January 25th, 2020

January 24, 2020
“The privilege of a lifetime is being who you are.” Joseph Campbell   WOD AMRAP 20: 1 Round of "The Chief" 200 Meter Run 2 Rounds of "The Chief" 200 Meter Run 3 Rounds of "The Chief" 200 Meter Run ... Continue to Add 1 Round Until Cap   _______________________ 1 Round of "The Chief": 3 Power Cleans (135/95) 6 Push-ups 9 Air Squats

Friday, January 24th, 2020

January 23, 2020
“The future belongs to those who prepare for it today.” – Malcolm X   WOD 3 Rounds: 7 Power Snatches (75/55) 7 Toes to Bar  7 Box Jumps (24/20)   50/35 Calorie Assault Bike   3 Rounds: 7 Power Snatches (75/55) 7 Toes to Bar  7 Box Jumps (24/20)   50/35 Calorie Assault Bike   3 Rounds: 7 Power Snatches (75/55) 7 Toes to Bar  7 Box Jumps (24/20) *Time cap: 25 minutes

Thursday, January 23rd, 2020

January 22, 2020
Big Birthday shout out goes Amy and Melvin today. Happy Birthday you two!   WOD 21-15-9: Deadlifts (225/155) Handstand Push-ups *Time cap: 15 minutes   BARBELL CLUB A) Complete 5 Rounds for Quality of: 20 Bench Press 20 Bent Over Bar Row *Select a weight you can rep 20 reps unbroken. *Going for quality. Don’t go to failure *Rest as needed between rounds *20 minute time limit   B) 5 Rounds for quality of:  3 Sn

Wednesday, January 22nd, 2020

January 21, 2020
She's one of the coolest school teachers we know and it's her Birthday. Happy Birthday, Julie!   SWOD 12 minutes to build to: 1 Pausing Front Squat 1 Front Squat *3 second pause at the bottom   WOD On the 4:00 x 4 Rounds: 20/15 Calorie Row 40 Double Unders 7 Front Squats (165/115) *Score will be the lowest of the five rounds.

Tuesday, January 21st, 2020

January 20, 2020
“Pursue one great decisive aim with force and determination.” – Carls Von Karlswich   WOD 3 Rounds: 12 Lateral Dumbbell Burpees  21 Pull-ups   Directly Into...   3 Rounds: 12 Alternating Dumbbell Snatches (50/35) 21/15 Calorie Assault Bike   *Time cap: 25 minutes

Monday, January 20th, 2020

January 19, 2020
“We are what we repeatedly do. Excellence then, is not an act, but a habit.” - Aristotle   SWOD 12 minutes to build to: 1 Power Clean and Jerk   WOD 3 Rounds: 50 Air Squats 10 Power Clean and Jerks (135/95) *Time cap: 12 minutes

Saturday, January 18th, 2020

January 17, 2020
“Our greatest weakness lies in giving up. The most certain way to succeed, is to always try, one more time.” - Thomas Edison   WOD Teams of 3: For Time (30 Minute Cap): 75/50 Calorie Assault Bike 75 Power Snatches (75/55) 75 Thrusters (75/55) 75/50 Calorie Assault Bike 60 Power Snatches (95/65) 60 Thrusters (95/65) 75/50 Calorie Assault Bike 45 Power Snatches (115/85) 45 Thrusters (115/85) 75/50 Calorie Assault Bike 30 P

Friday, January 17th, 2020

January 16, 2020
“I’ll either find a way, or I’ll make one.” – Hannibal   WOD AMRAP 20: 1 Deadlift (315/205) 10 Toes to Bar  15 Lateral Barbell Burpees

Thursday, January 16th, 2020

January 15, 2020
Life is 10% what happens to you and 90% how you react to it. Charles R. Swindoll   SWOD 12 minutes to build to: 2 Pausing Push Jerks *The pauses take places for 2 seconds in the dip and in the receiving position of the push jerk   WOD On the 3:00 x 5 Rounds: 15 Slamballs (20/10) 10 Box Jump Overs (24/20) 5 Push Jerks *Build to a Heavy Set of 5 On Push Jerk *NO SCORE

Wednesday, January 15th, 2020

January 14, 2020
“Empathy fuels connection. Sympathy drives disconnection.” - Brene Brown   WOD 2 Rounds: 50/35 Calorie Assault Bike  1k Row 50 Wallballs (20/14) *Time cap: 25 minutes

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