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Category Archives: Workouts

3 rounds, not for time:
– 25M Arm-over-arm Plank Roll
– 200M Farmers Carry, AHAP

21-15-9 reps for time:
– V-up
– GHD Hip Extension

"Trying to be number one and trying to do a task well are two different things." - Alfie Kohn

Work Capacity:
4 rounds, for max reps:
– In 3 minutes, Row 500M then do as many DB Thrusters (35/20# each hand) as possible
– Rest 3 minutes

"Perseverance is not a long race, it is many short races one after the other." - Walter Elliot

Stamina: “Angie”
For time:
– 100 Pull-ups
– 100 Push-ups
– 100 Sit-ups
– 100 Squats

Times to beat:  Ken Nyczaj 12:24 (9/7/2016), Laura Tricarico 14:58 (9/7/2016), Lori McClelland 15:27 (4/8/2016), Brittany Brooks 18:15 (4/7/2016, jumping pull-ups, knee push-ups), Frank Lessiak 19:17 (9/7/2016)

"Start by doing what's necessary, then what's possible, and suddenly you are doing the impossible." - St. Francis of Assisi

Work Capacity:
AMRAP in 15 minutes:
– Run 200M
– 15 KB Swings, 53/35 lbs
– 10 Box Jumps, 30/24″

"Get busy with life's purpose, toss aside empty hopes, get active in your own rescue—if you care for yourself at all—and do it while you can.” - Marcus Aurelius

Strength:  15 minutes to find 1RM Power Clean + Push Jerk

Work Capacity: “Grace”
30 Clean & Jerks for time, 135/95 lbs

Times to beat:  Ryan Wolf 2:05 (4/29/2015), Kelly McCoy 2:39 (2/17/2016), Lori McClelland 2:52 (4/29/2015), Sam Roberts 4:33 (6/7/2017)

"Take care of your body. It's the only place you have to live." - Jim Rohn

4 x 800M Sprint, each for time

"I've worked too hard and too long to let anything stand in the way of my goals. I will not let my teammates down and I will not let myself down." - Mia Hamm

Strength:  Back Squat 10-5-3-1-1-1-3-5-10.  Try to match or exceed your weights coming back down the ladder!

Recovery: 15 minute ROMWOD session

"Life can only be understood backwards, but it must be lived forward." - Soren Kierkegaard

Work Capacity: “Annie”
50-40-30-20-10 reps for time:
– Double-under
– Sit-up

Times to beat: Lori McClelland 5:08 (5/13/2015), Ken Nyczaj 5:09 (4/12/2017), Denee Wolf 5:14 (4/12/2017), Tristan Tricarico 5:50 (4/12/2017)

"Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy." - Norman Vincent Peale

Work Capacity:
5 rounds for time:
– 15 Burpee Box Jumps, 24/20″
– 15 Pull-ups

"You don't have to be a fantastic hero to do certain things - to compete. You can be just an ordinary chap, sufficiently motivated to reach challenging goals." - Sir Edmund Hillary

Strength:  15 minutes to find 1RM Power Snatch

Work Capacity: “Isabel”
– 30 Snatches for time, 135/95 lbs
Rx+: get after it at 155/105 lbs

"I am always doing that which I cannot do, in order that I may learn how to do it." - Pablo Picasso