WOD 161201
AMRAP 5 6 HPSN (75/55) 12 Push-ups Rest 2mins AMRAP 6 5 HPSN (95/65) 7 T2B Rest 2mins AMRAP 7 4 HPSN (115/85) 8 HSPU “That which does not kill us makes us stronger.” -Friedrich Nietzsche
AMRAP 5 6 HPSN (75/55) 12 Push-ups Rest 2mins AMRAP 6 5 HPSN (95/65) 7 T2B Rest 2mins AMRAP 7 4 HPSN (115/85) 8 HSPU “That which does not kill us makes us stronger.” -Friedrich Nietzsche
EMOTM 30 Min 1 – 14 Calorie Row Min 2 – 12 Burpees to 6″ reach Min 3 – 10 Box Jumps (30/24) “To live is the rarest thing in the world. Most people exist, that is all.” -Oscar Wilde
*See previous post for new GCF gear, pre-order only! CL/J Technique Then, 4rds for time 40 Double Unders 2 Rope Climbs 2 CL/J (225/155) “It is better to be hated for what you are than to be loved for what you are not.” -Andre Gide
Hey guys! We are doing a special order for some “warmer” GCF gear! You will get to pick your choice, as many as you want, your size and color combo. You just need to swing by the desk to write it down and let us know. If you cannot make it into the gym this …
We hope you all had a wonderful Thanksgiving holiday! See everyone in the gym! BSQ – 1×10, 3×6 (by feel) Then, For time 20, 15, 10 OHSQ (95/65) Pull-up “For most of history, Anonymous was a woman.” -Virginia Woolf
*Remember – only 6, 7, 9, 10am & 12pm classes tomorrow (AND RevFitness at 5am & 8am). Have a great holiday weekend and Happy Thanksgiving! For total time and score: 3rds – 2min rest between 100m Farmer Carry (53/35+) 12 Ring Dips 250m Row Sprint *Rest 3mins 3rds – 2min rest between 12 Ball Slams …
*Make sure to check the holiday schedule!!! PCL Technique & work up in weight Then drop weight for 2×3 and 2×4 Then, For time 10, 8, 6, 4, 2 Curtis Ps (95/65) *200m Run after each set “If you tell the truth you don’t have to remember anything.” -Mark Twain
BSQ – 1×10, 1×8, 2×6 (by feel) Then, EMOTM 8 30 Double Unders Max reps in remaining time: Pull-ups, C2B or Muscle-ups *Score total reps “People are just as happy as they make up their minds to be.” -Abraham Lincoln
3 FSQ + 1 J (work technique and up in weight by feel for a moderate to heavy complex) Then, For time 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 PCL (135/95) Wall Ball (20/16) “A friend is someone who knows all about you and still loves you.” -Elbert Hubbard
AMRAP 20 200ft Sled Push (4/3) 200m Run 15 Push-ups Then, Tabata Hollow Holds “A clever person solves a problem. A wise person avoids it.” -Albert Einstein