Man’s law changes with his understanding of man. Only the laws of the spirit remain always the same. — Crow proverb Warm-up: 400 m run, 10 Body rows/Push-ups/Squats/Back ext; 5-5 Bench Press Mobility: Chest, Shoulders, Hams WOD: Strength: Bench Press 5-5-5 (70% 1RM) 4 rounds, 1 minute rest between rounds! 200 m row 4 Shoulder […]
The best way to find yourself is to lose yourself in the service of others. — Mahatma Gandhi Warm-up: AMRAP 7 minutes of 100 m row, 2 Body rows, 3 Push-ups, 4 Squats, 5 Good Mornings; 5-5 Deadlift Mobility: Back, Lats, Quads WOD: Strength: Deadlift 5-5-5 (70% 1RM) AMRAP in 12 minutes: 200 m run […]
Good habits are worth being fanatical about. — John Irving Warm-up: 100 Singles, 200m run, 1-2-3-4-5 Pull-ups/Push-ups/Squat Jumps/Superman’s; 2-2 Hang Power Snatch Mobility: Lats, Shoulders, Hams WOD: Strength: Hang Power Snatch 2-2-2 (75% 1RM) 18-15-12 Sit-ups 15-12-9 Power Cleans (135/95) 12-9-6 Burpees 6:00 Class: Dave 110/7:14, Jerome 100×2/6:20, Chris D. 95×2/8:20, Jason H 95×1/6:21, Jason […]
A man of personality can formulate ideals, but only a man of character can achieve them. — Herbert Read Warm-up: 50 sec bike, 250 m row, 5 Pull-ups, 10 Push-ups, 15 Squats, 15 Good Mornings, 10 Hollow Rocks, 5-5 OHD Squats Mobility: Shoulders, Quads WOD: Strength: OHD Squats 5-5-5 (70% 1RM) EMOM for 15 minutes: […]
Generosity is giving more than you can, and pride is taking less than you need. — Kahlil Gibran Warm-up: 40 sec bike, 200 m row, 10 Body rows/Push-ups/Squats/Back ext Mobility: Shoulders, Hams, Calves WOD: ‘Becky’ 800 m run 30 Snatches (95/65) 400 m run 30 Hang Cleans 200 m run 30 Back Squats 400 m […]
And he will raise you up on eagles wings. Bear you on the breath of dawn. Make you to shine like the sun. And hold you in the palm of his hand. Becky Sefscik Memorial WOD: In teams of 2: 1) AMRAP in 13 minutes: 9 Deadlifts (275/165) 12 T2B 84 Singles 8 HSPU 31 […]
Flowers are the sweetest things God ever made and forgot to put a soul into. — Henry Ward Beecher Warm-up: 40 sec bike, 200 m row, 2x High Knees/Butt Kicks; 1-2-3-4-5 Pull-ups/Push-ups/Squats/Supermans Mobility: Shoulders, Hips, Hams WOD: Morrison In teams of 2, do: 50-40-30-20-10 reps of: Wall Balls Box Jumps KB Swings 8:30 Class: Sarah […]