WOD 160429
OHSQ 4×4 @55-65% (3sec lower/1sec pause in bottom) Then, 4rds for time 10 Push-ups 10 DB HPSN (5R/5L) 10 Ring Dips 10 DB HPSN “Money can buy you a fine dog, but only love can make him wag his tail.” -Kinky Friedman
OHSQ 4×4 @55-65% (3sec lower/1sec pause in bottom) Then, 4rds for time 10 Push-ups 10 DB HPSN (5R/5L) 10 Ring Dips 10 DB HPSN “Money can buy you a fine dog, but only love can make him wag his tail.” -Kinky Friedman
For total time 3rds – 2min rest between Sprint 200m 25 Wall Ball (20/16) *Rest 5mins 3rds – 2min rest between 15 T2B 15 Box Jump (24/20) Sprint 250m Row *Rest 2mins 100 RKB Swings for time (53/35+) “Enthusiasm moves the world.” -Arthur Balfour
Every 2min for 6rds 1 CL + 1 HCL + 1 FSQ + 1 J (Any style CL and J – weight by feel) Then, 5x1min Max Calories on AB – rest as needed between *Score is total calories “Never argue with stupid people, they will drag you down to their level and then beat …
AMRAP 15 NFT 4 TGU (Alternate) 25 Banded Face Pulls 16 SLDL (8R/8L w/DBs or KBs) Then, 3rds – 1min ON/30sec OFF Ball Slams Burpees *Perform all of one movement, then other “The key is to keep company only with people who uplift you, whose presence calls forth your best.” -Epictetus
2016 CrossFit Games Masters Qualifier AMRAP 15 55 Double Unders 15 C2B 5 HPCL (155/105) Then, 1 Mile Run for time “It’s not what you look at that matters, it’s what you see.” -Henry David Thoreau
Click HERE for new pictures from last week. FSQ (3sec lower/2sec pause) – 2@75%, 2@75%, 2@80%, 2@80%, 2@85% Then, 4rds for time 100m Farmer Carry (53/35+ per hand – even carry) 4 Muscle-ups (Bar or Ring) 16 Push-ups “As knowledge increases, wonder deepens.” -Charles Morgan
Sweet potato, kale and turkey create this rather quick and hearty meal. Typically when we think of chili we think of one protein- beef! Here I decided to sub turkey for the beef. Hey, it However, it’s the sweet potatoes that make up the majority of the meal wherein kale was added at the end. …
AMRAP 14 12 OH Lunges (45/25) 6 HPCL (185/115) 100m Sled Sprint (90/45) Then, Tabata Hollow Rocks “Honesty is the first chapter in the book of wisdom.” -Thomas Jefferson
Hey GCF! Looking for a fun competition to do with a friend? Check out Ripped Games 3 – Sunday, June 5th at the Bergeron Rodeo Grounds in Davie. 2 Athletes per team – 4 WODs – 4 Hours – 1 WOD every hour on the hour. We already have a few teams signed up! Teams …
AMRAP 10 NFT 5R/5L DB Rows (2sec pause at top of each rep – heavy) 10 Supine Pull-ups (feet elevated if able) 10 Weighted Hip Bridges (10sec pause at top of LAST rep – heavy) Then, 3rds for time 7 Push Press (135/95) 21 T2B “Laziness may appear attractive, but work gives satisfaction.” -Anne Frank