WOD 160523
BSQ 20rep @55-60% Then, For time Row Sprint 40/30 Calories 200ft Sled Push (4/3) 400m Sprint “A creative man is motivated by the desire to achieve, not by the desire to beat others.” -Ayn Rand
BSQ 20rep @55-60% Then, For time Row Sprint 40/30 Calories 200ft Sled Push (4/3) 400m Sprint “A creative man is motivated by the desire to achieve, not by the desire to beat others.” -Ayn Rand
EMOTM 10 1 SN DL + 2 HSN (by feel) Then, AMRAP 8 6 Ball Slams 12 T2B 24 Double Unders “Winning isn’t everything, it’s the only thing.” -Vince Lombardi
FSQ – Find heavy 3R (5sec pause in bottom on 1st rep) Then, 21, 15, 9 for time Burpees DB HPSN (per arm) “The starting point of all achievement is desire.” -Napoleon Hill
AMRAP 12 NFT 5-10 Plyo Push-ups 10 Supine Pull-ups 5-10 Strict Ring Dips 20 Banded Face Pulls Then, Partner AMRAP 12 Bike or Row for Max Calories – 15/10 Calories at a time – Partner must Farmer Carry before each switch (53/35) “Well done is better than well said.” -Benjamin Franklin
2rds for time (Cap 18m) 15 CL (135/95) 15 Wall Ball (20/16) 15 Box Jump (24/20) 15 Wall Ball 15 PCL (same bar) Then, 5rds – 45sec ON/15sec OFF – Weighted Plank (45/25) 5rds – 45sec ON/15sec OFF – V-Ups from Hollow “Sometimes what works 40 years ago doesn’t work today.” -Joel Osteen
BSQ 20rep @50-55% Then, “Helen” – 3rds for time Run 400m 21 AKB Swings (53/35) 12 Pull-ups “The ladder of success is best climbed by stepping on the rungs of opportunity.” -Ayn Rand
*Saturday! Ninja Lounge 10am-12pm if you reserved your spot. Remember, the only class will be 7:15am RevFitness. If you’re not going with us, get out and enjoy the day! Have a great weekend! OHSQ 5×1 (2sec lower/1sec pause – by feel) Then, CrossFit Regionals WOD 3 & 4 For time (6min cap) 104 Wall Balls …
You MUST reserve your spot for Ninja Lounge by the end of the day Thursday! Space is still available! 3rds – 1min ON/15sec SWITCH – 1min rest after each round For total reps! AB Calories Box Jumps (24/20) Rollouts Push-ups T2B “Be kind to everyone you meet: A handshake is worth 250 votes.” -Lyndon Johnson
5×3 Push Press (4sec lower each rep – weight by feel) *Alternate with 6R/6L DB Row (3sec lower each rep) Then, Team WOD – AMCAP 15 Max Calorie Row! (No less than 10, no more than 30 per person at a time) “Life isn’t about finding yourself. Life is about creating yourself.” -George Bernard Shaw
Ninja Lounge THIS Saturday 10am-12pm! Reserve your spot ASAP! Reverse Lunge 5x4R/4L (mod/heavy by feel) Then, “Nasty Girls” 3rds for time 50 ASQ 7 Muscle-ups 10 HPCL (135/95) “The less you talk, the more you’re listened to.” -Abigail Van Buren