WOD 170929
For time: 50 Pull-ups Bridge Run 50 BSQ (135/95) Then, Planks! 6rds of – 20sec Regular Plank 20sec Side Plank R 20sec Side Plank L 20sec Rest “Dream as if you’ll live forever, live as if you’ll die today.” – James Dean
For time: 50 Pull-ups Bridge Run 50 BSQ (135/95) Then, Planks! 6rds of – 20sec Regular Plank 20sec Side Plank R 20sec Side Plank L 20sec Rest “Dream as if you’ll live forever, live as if you’ll die today.” – James Dean
5rds – 1min stations/10sec rest to switch between AB Calories Battle Ropes Double Unders Burpees to reach Sit-ups “Life has no limitations, except the ones you make.” – Les Brown
10rds for time: 15/10 Calorie Row 3 S2O (185/135) 10 Alternating 1-Leg SQ “Always forgive your enemies; nothing annoys them so much.” – Oscar Wilde
NFT – For quality & strength: 1, 3, 5, 7, 9, 7, 5, 3, 1 Strict Pull-ups Ring Dips *Weighted if you’re able. Then, 4rds for time: Run 400m 15 T2B “Good judgement comes from experience, and experience comes from bad judgement.” – Barry LePatner
BIG THANKS to everyone who brought in supplies for the Keys collection! We seriously loaded up a vehicle Friday night with everyone’s help. Thank you to those who came out to the Happy Hour and Elmir & his father for opening up their restaurant to our group for some delicious food! What a great night! …
DON’T FORGET! Friday, 7pm at La Fontana – GCF Happy Hour & Hurricane Relief Collection! Everyone is welcome, food provided, drinks available. Please bring your items to the gym ASAP if you cannot make it! Thank you for all of your support, we truly have an amazing community of people! Keep kicking butt! Every 90sec …
For time: 10 Ball Slams 50ft Sled Push (4/3) 200m Run 20 Ball Slams 100ft Sled Push 400m Run 30 Ball Slams 200ft Sled Push 600m Run And back up! “Formula for success: rise early, work hard, strike oil.” – J. Paul Getty
DB PP 3×10 AHAP or at your 10RM Alternate with 10-20 UB Kipping/Butterfly Pull-ups OR make it tougher with Max Effort sets of Pull-ups Then, Team AMRAP 18 (2-3ppl) Max rounds of 15/10 Calorie Row & 6 HPCL+S2O (155/105) *Only one person working at a time – relay style “The difference between a successful person …
For total time: 3rds – 2min rest between 4 SN @75% Run 300m 3 OHSQ (same bar) *Rest 4mins 3rds – 1min rest between 10 Burpees 20 RKB Swings (70/53) 30 Double Unders “Progress is impossible without change, and those who cannot change their minds cannot change anything.” – George Bernard Shaw
Hey GCF – We are holding a happy hour to get everyone together…not just to hang out, but to collect as many items as we can to send to our neighbors in need in the Keys. Let’s get together to celebrate what an amazing and helpful community we have. Bring whatever you can – water, …