Thursday, March 23, 2017

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MOVE WOD:
E90sec x8
Snatch
then…
3 Rounds for Max Reps
1 Min Slam Balls (15/20)
1 Min Russian Swings (50/70)
1 Min Burpees
1 Min Rest

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Only I can change my life. No one can do it for me.Read More

Wednesday, March 22, 2017

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MOVE WOD:
20 Min AMRAP
500m Row
40 SADB Lunges (35/50)
30 V Ups
20 Box Jumps (20/24)
100 Double Unders (2:1)

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Life is 10% what happens to you and 90% how you react to it.
– Charles R.
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Tuesday, March 21, 2017

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MOVE WOD:
“Tiff”
On a 25-minute clock,
Run 1.5 miles
Then perform as many rounds as possible of:
11 chest-to-bar pull-ups
7 hang squat cleans, 155 lb.
7 push presses, 155 lb

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Quality is not an act, it is a habit.Read More

Monday, March 20, 2017

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MOVE WOD:
EMOM x8
30sec Max Ring Dips
then…
5 Rounds
12 SADB Snatch (35/50)
12 Plank Row Pushups

…………………………………………………

Setting goals is the first step in turning the invisible into the visible.
– Tony Robbins



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Friday, March 17, 2017

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CF OPEN WOD:
“17.4”
13 Min AMRAP
55 Deadlifts (155/225)
55 Wall Ball Shots (14/20)
55 Calorie Row
55 HSPU

021617

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The harder I work, the luckier I get.
– Samuel Goldwyn



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Thursday, March 16, 2017

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MOVE WOD:
16 Min AMRAP:
3 Rope Climbs (6:1 RR)
20 Pushups
50 double-unders

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It is not fair to ask of others what you are not willing to do yourself.
– Eleanor Roosevelt



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Wednesday, March 15, 2017

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MOVE WOD:
For time:
15 Burpees over the Bar
5 Clean and Jerk (155/225)
12 Burpees over the Bar
4 Clean and Jerk
9 Burpees over the Bar
3 Clean and Jerk
6 Burpees over the Bar
2 Clean and Jerk
3 Burpees over the Bar
1 Clean and Jerk

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The years teach much which the days never know.Read More

Tuesday, March 14, 2017

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MOVE WOD:
EMOM 20
Odd:
5 Box Jumps (24/28)
10 Wall Ball Shots (14/20)
Even:
Row for Distance

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Many are called but few get up.
– Oliver Herford



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Monday, March 13, 2017

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MOVE WOD:
E2M
Thruster
5-3-3-1-1-1
then…
5 Rounds
10 Mankillers (35/50)
1 Suicide

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Prosperity tries the fortunate, adversity the great.
– Rose Kennedy



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Friday, March 10, 2017

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MOVE WOD:
5 Rounds
In 3 Minutes Complete:
20/25 Calorie Row
15 Swings (35/50)
10 V Ups

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Adversity causes some men to break; others to break records.
– William Arthur Ward



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