Month: September 2019

CrossFit WOD, October 1, 2019

10/01/2019 Daily Mindset "Action is the fundamental key to all success." – Picasso Ecod (3 Rounds for reps) 3 x AMRAP 4: 15 Burpee Box Jump Overs 24/20" 21 Power Cleans 27/21 Cal Row Rest 4 Minutes Between Rounds Round 1: 135/95 Round 2: 115/85 Round 3: 95/65 After Party Alternating On the Minute x…

CrossFit WOD, September 30, 2019

09/30/2019 Daily Mindset "I guess it comes down to a simple choice, really. Get busy living, or get busy dying". – Andy Dufrense, The Shawshank Redemption Squat Snatch (build to heavy single) 15 min A POWER SNATCH + OHS WILL NOT COUNT TODAY 🙂 Snake Bite (Time) 21-15-9: Squat Snatch 95/65 Chest to Bar Pull-Ups…

CrossFit WOD, September 27, 2019

09/27/2019 Daily Mindset "Problems are simply opportunities in work clothes" Gut Feeling (AMRAP – Rounds and Reps) AMRAP 16: 12 Hang Power Cleans 155/105 21 Lateral Barbell Burpees 12 Push Jerks 155/105 21 Toes to Bar After Party 3 Sets For Time: 20/15 Calorie Assault Bike 15 Deadlifts 225/155 15 Toes to Bar Rest 2…

CrossFit WOD, September 26, 2019

09/26/2019 Daily Mindset "Our greatest fear in life should not be failure. Our greatest fear in life should be succeeding in things that don’t matter." – Francis Chan Double Dare (Weight) On the 4:00 x 5 Rounds: 25/20 Calorie Assault Bike 50 Double Unders 5 Deadlifts *Build in Deadlift Weight* start around 60% of DL…

CrossFit WOD, September 25, 2019

09/25/2019 Daily Mindset "Wisdom is the reward you get for a lifetime of listening when you’d have preferred to talk" – Doug Larsen Workaholic (Time) 3 Rounds: 21/15 Calorie Row 15 Chest to Bar Pull-ups Directly Into… 3 Rounds: 21 Kettlebell Swings 53/35 15 Thrusters 95/65 24 min time cap After Party 3 Giant Sets:…

CrossFit WOD, September 24, 2019

09/24/2019 Daily Mindset "The world as we have created it, is a process of our thinking. It cannot be changed without changing our thinking." – Albert Einstein DB Press (5 x 8/8) Single Arm! can choose to stay at the same weight or build, but the sets must be unbroken Surfer on Acid (Time) 3…

CrossFit WOD, September 23, 2019

09/23/2019 Daily Mindset "Ductus Exemplo" The above quote is Latin, translating to "Leadership by Example" Hang Power Snatch + Power Snatch + OHS (1+2+3) 15 min to find heavy complex Bartender (AMRAP – Rounds and Reps) AMRAP 10: 12 Deadlifts 9 Overhead Squats 6 Hang Power Snatches Barbell: 115/85 repeat WOD from 6/26 After Party…

CrossFit WOD, September 20, 2019

09/20/2019 Daily Mindset "The only difference between feedback and criticism, is how you hear it." – Tim Grover Air Conditioning (Time) On the 5:00 x 4 Rounds: 20 Single Arm DB Snatches 50/35 40 Air Squats 20/15 Calorie Row slowest round is your score for the day After Party On the 1:30 x 7 Sets:…

CrossFit WOD, September 19, 2019

09/19/2019 Daily Mindset "Weakness of attitude becomes weakness of character." – Albert Einstein Weighted Pull-ups (find 1RM ) Goal here is to pull up the most weight for 1 pullup. Work your way down in band strength or keep adding weight if you already have a strict pullup. Sleeping Bag (Time) 4 Rounds: 15 Strict…

CrossFit WOD, September 18, 2019

09/18/2019 Daily Mindset "It’s not the strongest of the species that survive, nor the most intelligent, but rather the most adaptive to change." – Charles Darwin Metcon (3 Rounds for reps) Teams of 3 AMRAP 7: 50 Bench Press 135/95 50 Bench Press 155/105 Max Bench Press 185/135 Rest 3 Minutes AMRAP 7: 50 Front…