WOD 180614
For time: 21, 15, 9 AB Calories Wall Ball (20/16) *OH KB Lunge 50ft R & 50ft L after each set Then, 10rds – 20sec ON/20sec OFF Strict T2B/K2E “Every day do something that will inch you closer to a better tomorrow.” – Doug Firebaugh
For time: 21, 15, 9 AB Calories Wall Ball (20/16) *OH KB Lunge 50ft R & 50ft L after each set Then, 10rds – 20sec ON/20sec OFF Strict T2B/K2E “Every day do something that will inch you closer to a better tomorrow.” – Doug Firebaugh
For total time: 3rds – 2m rest between Run 400m 12 HPSN (95/65) *Rest 4m 3rds – 1m rest between 15 DL (185/135) 15 Box Jump (24/20) *Rest 3m 100 Sit-ups “Be faithful in small things because it is in them that your strength lies.” – Mother Teresa
Find mod/heavy PP single Take 70% for 2×3 Then, For time: 18, 15, 12, 9 DB HPCL/J (mod/heavy) Ring Dip “There are no rules for good photographs, there are only good photographs.” – Ansel Adams
*Congrats to all of the teams who competed at WODamania this past Saturday! Everyone was amazing and we have such a fantastic & supportive community! For total time: 15 BSQ (155/105) 20 Burpee Pull-ups 25 Calorie Row *Rest 2m 30 OHSQ (95/65) 20 Burpee Pull-ups 25 Calorie Row *Rest 2m 15 BSQ (155/105) 20 Burpee …
GOOD LUCK to our GCF athletes/coaches competing at WODamania Saturday! Come check them out, cheer them on and have some fun – CrossFit Wild, Riviera Beach (behind WalMart) – Heats start at 8am (masters teams), and continue through the afternoon. Kick some butt everyone and of course, have fun! Masters teams – Judy/Victor, Carmen/Todd, Jillian/Dudley, …
Every 2m – 7rds 12 RKB Swings (70/53) 6 HSPU Sprint 100m Then, 10rds – 30on/15off Alternate between Rollouts & Hollow Rocks “The problem is never how to get new, innovative thoughts into your mind, but how to get the old ones out.” – Dee Hock
For total time: 3rds – 2m rest between 10 PSN (135/95) Run 300m *Rest 4m 3rds – 1m rest between 30 Double Unders 20 Wall Ball (20/16) 10 B.O.B. “If you find a path with no obstacles, it probably doesn’t lead anywhere.” – Frank A. Clark
EMOTM 10 4 Strict Press (2sec pause OH/3sec lower – by feel) Then, For time: 20, 15, 10 AB Calories Box Jumps (24/20) T2B “We have two ears and one mouth so that we can listen twice as much as we speak.” – Epictetus
4rds for time: 20 BSQ (135/95 – or Bodyweight if you’re up for the challenge) Run 400m Then, 100 V-Ups NFT “Don’t judge those who try and fail, judge those who fail to try.” – Unknown