We are all dependent on one another, every soul of us on earth. — George Bernard Shaw Warm-up: .20 mile run (increase speed every .05), 5 Pull-ups/Push-ups/Squats/Power Cleans x 3 WOD: ‘Ensign’ 6 rounds of AMRAP in 3 minutes: 3 Power Cleans 6 Push-ups 9 Air Squats (rounds 1, 3, 5) 9 Dips (rounds 2, […]
"The important thing in life is not the victory but the contest; the essential thing is not to have won but to have fought well." — Unknown Warm-up: Tabata Circuit with Rope/Jumping Jacks, Sit-ups, Squats, Push-ups, Toe Touches, Back Ext, Mt. Climbers WOD: Happy Valentine’s Day! WOD #1 from the Midwestern Sectionals yesterday (slightly altered): […]
Happiness is not a goal, it is a byproduct. — Eleanor Roosevelt Warm-up: 90 sec Rope, 200 m Run, 10 Body Rows/Push-ups/Squats – 2 rounds WOD: XXI Winter Olympics in 2010! DB Hang Squat Cleans Pull-ups Wall Balls BB Shoulder Press KB Swings V-Ups Jumping Lunges Box Jumps Row (meters, 200/210) Burpees One round with […]
Today all I could remember was the way your body held the ocean of myself and for a moment there was only one us in all creation. Warm-up: 200 m Row, 4 Hill Sprints (20/10), 5 Pull-ups/Push-ups, 10 Squats x 3 WOD: Eight – for no specific reason! AMRAP in 8 minutes: 8 DB Snatches […]
When making your choice in life, do not neglect to live! — Samuel Johnson Warm-up: 1 min Rope/Bike; 5 Push-ups, 10 Pull-ups/Squats/Back Ext WOD: Play nice, guys! Team work: While one person finishes the first part of the exercise, the other does reps on the second part, then switch! .20 mile Run – Push-ups 40 […]
The greatest distance in the world is the 14 inches from our minds to our hearts. — Agnes Baker Pilgrim Warm-up: 200 m run/Row; 5 Body Rows/Push-ups/Lunge steps (2/2 tempo) x 2; 5 Inch Worms/Scorpions WOD: Beat the Cold! 10 Goblet Squats 10 Box Jumps 10 DB Shoulder Presses (5 R/L) 10 Toe Touches AMRAP […]
To be trusted is a greater compliment than to be loved. — George MacDonald Warm-up: DROM x 2; 1 min Rope/Run; 10 Pull-ups/Push-ups/GHD Sit-ups/Back ext – 2 rounds WOD: Who Dat? Skill: Snatch (2 HPSn + 1 Sn = 1 rep) x 4 Then: 3 rounds of: 12 unbroken Deadlifts 18 unbroken Wall Balls 12 […]