WOD 180215
“Jackie” Row 1,000m 50 Thrusters (45) 30 Pull-ups Then, MOBILITY! “Find a place inside where there’s joy, and the joy will burn out the pain.” – Joseph Campbell
“Jackie” Row 1,000m 50 Thrusters (45) 30 Pull-ups Then, MOBILITY! “Find a place inside where there’s joy, and the joy will burn out the pain.” – Joseph Campbell
Happy Valentine’s Day GCF! Partner WOD for time: Run 800m together Double “Grace” (60CL/J 135/95) Run 800m together *1 partner working at a time on CL/J Then, 100 Medball Sit-up Throws “A man who has made a mistake and doesn’t correct it is making another mistake.” – Confucius
AMRAP 18 15 Burpees 1 Rope Climb 15 T2B 1 Rope Climb 15 Walking Lunges (R/L=1) 1 Rope Climb 15 AB Calories 1 Rope Climb “Your present circumstances don’t determine where you can go; they merely determine where you start.” – Nido Qubein
BSQ 1×10 @75-80% or heavier (last week!) Then, 4rds for time: 20 Wall Ball (20/16) 40 Double Unders Run 400m “Believe you can and you’re halfway there.” – Theodore Roosevelt
DL 6×4 – Start at 70% of 3RM and build with UB reps Then, Partner WOD! 100 DB Man Makers for time “Knowing yourself is the beginning of all wisdom.” – Aristotle
AMRAP 16 20, 15, 10, 5 T2B BJ (24/20) *1 Rope Climb after each round Then, MOBILITY! “Someone’s sitting in the shade today because someone planted a tree a long time ago.” – Warren Buffett
*We sent out an email this weekend. If you did not receive it, please see a coach to update your email when you’re at the gym. Thanks! CrossFit Open 15.4 AMRAP 8 3 HSPU 3 CL (any style 185/125) 6 HSPU 3 CL 9 HSPU 3 CL 12 HSPU 6 CL 15 HSPU 6 CL …
For total time: 3rds – 1m rest between 4 HPSN (115/75) 8 OHSQ (same bar) Run 300m *Rest 5m 3rds – 2m rest between 12 Burpee Pull-ups 20 DBL KB Swings (53/35) 250m Row Sprint “Creativity is knowing how to hide your sources.” – Albert Einstein
*Congrats to the GCF athletes that competed at The Palm Beach Open on Saturday! Everyone was amazing! We are so proud of all of you! BSQ 2×10@70-75% Then, 3rds for time: 200ft Sled Pull (4/3) 20/15 AB Calories 5 Muscle-ups (15 Ring Rows/15 Ring Dips) “Whatever you are, be a good one.” – Abraham Lincoln
*Good luck to those competing at the Palm Beach Open Olympic Weightlifting meet Saturday! Judy, Christine, Kristen, Carmen, Niko (Gina & Victor’s son), Dylan (Jillian & Dudley’s son), Stephen & coach Elmir. Check them out in WPB at CrossFit El Cid from 8am-8pm. DL 5×5@80-85% of 3RM (UB) Then, For time: 21, 18, 15, 12, …