WOD 150519
For time “Helen” 3rds Run 400m 21 AKB Swings (53/35) 12 Pull-ups Rest 3 minutes “Annie” 50, 40, 30, 20, 10 Double Unders Sit-ups “Live your beliefs and you can turn the world around.” -Henry David Thoreau
May 2015
WOD 150518
FSQ 5×2 – find a 2RM Then, 2rds for time 15 CL (135/95) 15 Wall Ball (20/16) 15 Box Jump (30/24) 15 Wall Ball 15 PCL (same bar) “The art of being wise is the art of knowing what to overlook.” -William James
WOD 150515
Psst…Did you hear we got new shirts in?! Get one while they last! Bulgarian Split Squat 3×7 per leg *Use DBs, back foot elevated Then, AMRAP 10 21, 15, 9 – S2O (95/65) 9, 15, 21 – BSQ (same bar) *200ft Shuttle Run after each round “I believe things cannot make themselves impossible.” -Stephen Hawking …
WOD 150514
3rds – 2min rest between rounds 4 Thrusters (135/95) 8 Box Jumps (24/20) 1 Minute Max Burpee Pull-ups Rest 5mins 3rds – 1min rest between rounds Run 400m Row 300m 15 UB “High” Ball (20/16) “There is more to life than increasing its speed.” -Mahatma Gandhi
WOD 150513
Plank Skills Then, Tabata! (8rds 20sec ON/10sec OFF – per station) Battle Ropes Row for meters Double Unders Ball Slams “The more we do, the more we can do.” -William Hazlitt
Sprint Tri
Hey GCF! Looking for a Sprint Tri to get you ready for season? Or just for fun? It’s short too, perfect for beginners. Support the Frank Cook Memorial Triathlon and Loggerhead Marine Life Center by signing up! You can even make it to class after 🙂 Click the link for details.
WOD 150512
Floor Press 3×10 Ring Row 3×10 *Alternate between the two Then, AMRAP 7 5, 4, 3, 2, 1 and start over again PSN Bar Muscle-up “If opportunity doesn’t knock, build a door.” -Milton Berle
WOD 150511
FSQ 5×3 @60-70% (tempo) Then, “Elizabeth” For time 21, 15, 9 CL (135/95) Ring Dip “Life began with waking up and loving my mother’s face.” -George Eliot
WOD 150508
4×12 Reverse Lunge Steps (6R then 6L, stationary) @40-50% of BSQ max Then, 3rds for time 12 Alternating 1-Legged Squats 12 Heavy RKB Swings (more than your usual) 6 Muscle-ups (Ring or Bar) (*Sub 12 Pull-ups or Ring Rows AND 12 Dips) “There’s a way to do it better – find it.” -Thomas A. Edison …
WOD 150507
For time 3rds – 2min rest between each round 7 HPCL (155/105) 10 Wall Ball (20/16 – higher target) Run 200m Rest 2mins 3rds – 2min rest between each round 10 OHSQ (95/65) Run 200m 50 Double Unders Rest 2mins 100 Sit-ups for time “A teacher affects eternity; he can never tell where his influence …
