WOD 170518
4rds for time 200ft Sled Push (3/2) 15 Burpees 2 Rope Climbs Rest 5mins 6x200m Sprints (60sec rest betw) “The opinion which other people have of you is their problem, not yours.” -Elisabeth Kubler-Ross
4rds for time 200ft Sled Push (3/2) 15 Burpees 2 Rope Climbs Rest 5mins 6x200m Sprints (60sec rest betw) “The opinion which other people have of you is their problem, not yours.” -Elisabeth Kubler-Ross
FSQ 5×3@80-85% Then, For time 21, 15, 9 HPSN (115/75) HSPU “The starting point of all achievement is desire.” -Napoleon Hill
EMOTM 7 3 Strict Pull-ups + 4 Kipping Pull-ups + 5 C2B (Mod – 10 Strict banded pull-ups) Then, For time 60, 40, 20 – Sit-ups 30, 20, 10 – Box Jumps (24/20) “Well done is better than well said.” -Benjamin Franklin
Congrats to all of our GCF athletes and coaches who competed this weekend! Way to kick some butt and have fun! For time: 21 PCL (155/105) 15 S2O (same bar) 21 BSQ (same bar) 100 Double Unders 21 BSQ 15 S2O 21 PCL “Sometimes what works 40 years ago doesn’t work today.” -Joel Osteen
Best of luck to all of the GCF athletes (and their teammates) competing at the Babes & Beards Competition Saturday at CrossFit DOA!!! Angelo & Larry, Paige & Scott, Jillian & Keri, Andrea & Ever, Carmen & Lauren, Kristen & Victor, and Krystyna & coach Elmir!!! (Did we forget anyone?!) And of course wishing coach …
FSQ 5×5 @70-75% Then, For time: Run 400m 30 Wall Ball (20/16) Run 800m 30 Wall Ball Run 400m “Work hard, stay positive, and get up early. It’s the best part of the day.” -George Allen, Sr.
Jen sporting one of the new GCF tanks! Partner AMRAP 25 50 RKB Swings (70/53) 50 AB Calories 20 DB Man Makers *One partner working at a time “The less you talk, the more you’re listened to.” -Abigail Van Buren
For total time: 3rds – 2min rest between 6 PSN (135/95) 6 OHSQ (same bar) Run 300m *Rest 5mins 3rds – 1min rest between 15 B.O.B 12 Pull-ups “Opportunity does not knock, it presents itself when you beat down the door.” -Kyle Chandler
DL – 5, 5, 3, 3, 2, 2 (by feel) Then, For time 21, 18, 15, 12, 9, 6, 3 Box Jump (24/20) Hand-Release Push-ups “Life isn’t about finding yourself. Life is about creating yourself.” -George Bernard Shaw
EMOTM 8 3 P + 3 PP + 3 PJ (by feel) Then, For time 21, 15, 9 C2B HSPU “Even if you fall on your face, you’re still moving forward.” -Victor Kiam