Lifestyle

WOD 200224

For time: 5 DL (275/185) 50 Sit-ups 5 DL  50 Push-ups 5 DL 50 V-Ups 5 DL  25 B.O.B. 5 DL  Then back up the list! “Change your thoughts and you change your world.” – Norman Vincent Peale

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WOD 200221

Good luck to Jake & coach Elmir at Wodapalooza on Friday night! And don’t forget about Yoga at GCF, Saturday at 11:15am – bring a mat – donations welcome.  AMRAP 12 10 BSQ (155/105) 1 Rope Climb  10 Box Jumps (24/20) 1 Rope Climb  10 T2B 1 Rope Climb  Then,  5rds – 30sec ON/10sec OFF

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WOD 200220

Good luck to Kristen G. (competing in the weightlifting competition), Jake W. and coach Elmir (competing in the Gauntlet) at Wodapalooza Thursday and Friday! Kick some butt! Yoga at GCF THIS Saturday – 11:15am – Bring a mat – Donations welcome EMOTM 21 Min 1 – 12/8 Calorie AB Min 2 – 12 Burpees Min

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WOD 200219

“Nancy” 5rds for time: Run 400m 15 OHSQ (95/65) Then, NFT 50 Rollouts 50 V-Ups “It is always the simple that produces the marvelous.” – Amelia Barr

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WOD 200218

THIS Friday Jake W. & coach Elmir are competing at Wodapalooza – heat times at 4 and 5pm.  AND… this Saturday – 11:15am Yoga at GCF – Bring a mat, open to everyone, donations welcome. AMRAP 12 NFT BU KB Carry (right arm down, left arm back) 20 Band Face Pulls 10 SA DB/KB Press

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WOD 200217

THIS Saturday – 11:15am – YOGA at GCF – Open to everyone, bring a mat, donation-based.  5rds – 3m ON/1m OFF 10 PCL (95/65) 20 Double Unders 10 Front Rack Reverse Lunges (same bar) 20 Double Unders *Pick up where you leave off – score total rounds/reps *Thanks to Mel for the WOD from CF

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WOD 200214

Happy Valentine’s Day – Partner WOD For time: 100 Wall Balls (20/16) – Partner holding Wall Sit 100 Pull-ups – Partner holding Hang 100 DL (185/135) – Partner holding Plank 100 Calorie Row – Partner holding Wall Ball OH  “A man who has made a mistake and doesn’t correct it is making another mistake.” –

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WOD 200213

10m – TGU complex (3 TGU Sit-ups + 1 TGU) *Alternate R & L – add a Windmill or OH Press or Lunge if able (weight by feel) Then, 4rds for time: 200ft Reverse Sled Drag (3/2 – no arms) 10 Push-ups 10 Hand-release Push-ups 5 HSPU or 5 Plyo Push-ups “Your present circumstances don’t

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WOD 200212

BSQ 20rep – LAST WEEK! @75-80% Then, CrossFit Open 13.4 AMRAP 7 3, 6, 9, 12, 15… CL/J (135/95) T2B “Believe you can and you’re halfway there.” – Theodore Roosevelt

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WOD 200211

For time: 18, 15, 12, 9, 6 HPSN (95/65) Box Jump (24/20) Then, 5rds – 20sec ON/10sec OFF – rotate through: L-Sit Hold  V-Ups Plank Toe Touches “Find a place inside where there’s joy, and the joy will burn out the pain.” – Joseph Campbell

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