2014-03-24

2014-03-24

CrossFit WOD Open 14.4 AMRAP – 14:00 – 60 Calories Rower – 50 Toes to Bar – 40 Wall Ball (20#/14#@10’/9′) – 30 Clean (135#/95#) – 20 Muscle Ups – or – Eight Rounds w/ 2:00 Rest – 1 Heavy Back Squat @ 80-85% 1 RM – 10 Hand Release Pushups – 200m Run

2013-12-31

2013-12-31

Daily Motivation: “In the end, it’s extra effort that separates a winner from second place. But winning takes a lot more that, too. It starts with complete command of the fundamentals. Then it takes desire, determination, discipline, and self-sacrifice. And finally, it takes a great deal of love, fairness and respect for your fellow man. […]

2013-12-26

2013-12-26

Daily Motivation: “There are only two options regarding commitment. You’re either IN or you’re OUT. There is no such thing as life in-between.” -Pat Riley CrossFit WOD Skill – 15:00 – Muscle Ups 21-15-9 For Time – Thruster (95#/65#) – Toes to Bar

2013-12-13

2013-12-13

Daily Motivation: In the end, it’s extra effort that separates a winner from second place. But winning takes a lot more that, too. It starts with complete command of the fundamentals. Then it takes desire, determination, discipline, and self-sacrifice. And finally, it takes a great deal of love, fairness and respect for your fellow man. […]

2013-12-09

2013-12-09

Daily Motivation: “The greatest pleasure in life, is doing the things people say we cannot do.” -Walter Bagehot CrossFit WOD Four Rounds w/ 3:00 Rest – 1.1.1.1 Clean Grip Deadlift EMOM – 10:00 Rounds – Odd: 1.1.1.1 Power Clean – Even: 3 to 5 Muscle Ups Finisher – 40 Toes to Bars

2013-11-20

2013-11-20

Daily Motivation: “Spread positivity. You will never make yourself better by tearing others down.” CrossFit WOD Skill – Muscle Up Drills AMRAP – 10:00 Buy-In: 400m Row – 5 Pullups – 10 Pushups – 15 Air Squats 2:00 Rest AMRAP – 10:00 Buy-in: 400m Row – 5 KB High Pulls – 10 Lunges (total) – […]

2013-11-15

2013-11-15

Daily Motivation: “To give anything less than your best is to sacrifice the gift.” -Steve Prefontaine CrossFit WOD EMOM – 20:00 – Odd: 2 TnG Power Clean w/ 70% – Even: 2-3 Muscle Ups

2013-11-12

2013-11-12

Daily Motivation: “You could make a wish or you could make it happen.” CrossFit WOD Skill – Muscle Up Drills Death By Strict Pullup – Perform pullup(s) on the minute starting at 1 the first minute. Increase reps each round, until you are unable to complete your reps within the minute. *Do pullups on rings […]

2012-12-11

2012-12-11

CrossFit WOD Power Snatch Four Rounds – 1.1.1.1 (10 Seconds Rest Between Reps) – 9 to 15 CoVP Pullups/3 to 5 Muscle Ups – 2:00 Rest Plank Hold – 10:00 – Accumulate 7:00 Endurance WOD Run/Row – 1:00 on/1:00 off – 1:00 on/0:50 off – 1:00 on/0:40 off – 1:00 on/0:30 off – 1:00 on/0:20 […]