Workout of the Day

WOD 2/4

Front Squats
3-3-3-3-3

It’s exercise alone that supports the spirits, and keeps the mind in vigor. –Marcus Tullius Cicero 

**REMINDER – Saturday’s Team workout will be held a 7 AM instead of 10 AM this week.

AM Results:
Anne  115×1, 115, 125, 130, 130
Wes 295, 315, 325, 325, 325
PM Results:
Keith 55, 65, 75, 75, 75
Stacy 125, 135, 145, 155×2, 155×1
Betsy 75, 85, 95, 95, 95
Tristy 125, 135, 145, 155×2, 155×1
Shane 225, 255, 275, 285×2, ?
Megan 75, 85, 95, 95, 95
Sherman 185, 190, 195, 195, 195
Keir 185, 190, 205, 215, 215
Rachel 185, 95, 95, 95, 95
Beginner WOD 50 Squats, 500 M Row
Danielle 3:48
in Workout of the Day 7 comments

WOD 2/3

3 Rounds
12 Deadlifts 12 Push-ups
200 M Run

Far and away the best prize that life has to offer is the chance to work hard at work worth doing. –Theodore Roosevelt  

PM Results:
Boone     3:46   185 lb
Keir     3:56   205 lb
Stacy     4:33   135 lb
Betsy     4:23   65 lb
Shane     3:48   225 lb
Tristy     4:45   135 lb
Marcos     4:50   185 lb
Wes     3:37   225 lb
Taylor      5:17   115 lb
Ana     5:38   45 lb



in Workout of the Day 305 comments

WOD 2/2

21 Squats 
21 Push-ups
21 Sit-ups
15 Front Squats
15 Push-ups
15 Sit-ups
9 Overhead Squats
9 Push-ups
9 Sit-ups 

I had to spend countless hours, above and beyond the basic time, to try and perfect the fundamentals. –Julius Erving 

AM Results:
Anne  5:04 45 lbs
Rob 4:48 45 lbs
Kristin 5:03 35 lbs
PM Results:
Boone 4:18 95 lbs
Keir 3:41 95 lbs
Megan 5:34 35 lbs
Sherman 5:23 65 lbs
Betsy 4:45 15 lbs
Stacey 5:06 55 lbs
Rachel 7:18 45 lbs
Beginner WODs 
Ana 3:23 30 Squats,  500 M Row
Taylor 3:36 30 Wall Ball 500 M Row

in Workout of the Day 282 comments

WOD 1/31

Team Workout

10 Rounds
:30 Max Pull-ups
:30 Max Burpees
1 Minute Rest 

Concentration and mental toughness are the margins of victory. –Bill Russell

Results:
Team 1:
Shane Rx
Keir Rx
428
Team 2:
Tristy (KB, Jump)
Kristin (Jump)
412
Team 3:
Anne (KB/Rx, Jump)
197

Keir grinding out yesterdays WOD!

in Workout of the Day 5 comments

WOD 1/30

800 M Run
9 Thrusters (115 lbs)
400 M Run
15 Thrusters (115 lbs)
200 M Run 
21 Thruster (115 lbs) 

My attitude is that if you push me towards something that you think is a weakness, then I will turn that perceived weakness into a strength. –Michael Jordan 

Results:
Helen 7:32 (1/2 Run, ROM PVC)
Keir  10:32 (85 lbs)
Wes 9:47 Rx


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WOD 1/29

5 Rounds
5 Knees to Elbows
15 Push-ups
25 Sit-up

A man is but the product of his thoughts what he thinks, he becomes. –Mohandas Gandhi

AM Results:
Rob 12:18 (ROM)
Boone 9:15
PM Results:
Helen 12:24 (Knee raises, KPU)
Mike 11:03 (ROM/Knee Raises)
Keir 8:34
Tristy 9:23 (ROM/Knee Raises, KPU)
Marcos 11:01 (ROM)

A demo of knees to elbows from CrossFit.com:

in Workout of the Day 6 comments

WOD 1/28

Deadlift
5-5-5-5-5

The deadlift is more functional in that it’s very hard to imagine a more useful application of strength than picking heavy shit up off the ground -Mark Rippetoe


AM Results:
Mike 115, 125, 135, 145, 145
Anne 155, 165, 165, 165, 165
Rob 175, 185, 205, 215, 215
Helen 95, 105, 110, 110, 110
Shane 325, 375×4, 325, 325, 325
Kristin 105, 110, 120, 120, 120
Elisha  5:17 (30 Wall Balls, 400 M Row)
PM Results:
Wes 365, 405, 410, 410, 410
Keir 275, 290, 305, 320, 320
Stacy 155, 165, 165, 165, 165
Betsy 105, 115, 130, 130, 130
Marcos 255, 285, 300, 330, 330
Boone 295, 305, 315, 315, 315
Beginner WOD: 40 Wall Ball, 400 M Ball Run
Brent 7:40


in Workout of the Day 307 comments

WOD 1/27

Max Rounds in 20 Minutes
20 Squats
14 One Handed Overhead Lunges
10 Pull-ups

You learnt that, whatever you are doing in life, obstacles don’t matter very much. Pain or other circumstances can be there, but if you want to do a job bad enough, you’ll find a way to get it done. –Jack Youngblood

AM Results:
Anne 8 (15 lbs, Jump)
Wes 10 (35 lbs)
PM Results:
Marcos 7 (20lb, Kip/Jump)
Mike 4 (10lb, Band, 12:00)
Keir 9 (35lb)
Kristin 7 (15lb/10lb, Jump)
Tristy 10 (20lb, Jump)
Shane 9 (35lb)
Stacy 11 (20lb, Kip/Jump)
Megan 7 (10lb, Jump)
Sherman 7 (20lb)
Rachel 7 (15lb, Jump)
Boone 9 (35lb)
in Workout of the Day 235 comments

WOD 1/26

21-15-9
Sumo Deadlift High Pull, 95 lbs
Push Jerk, 95 lbs

Wise to resolve, and patient to perform. –Homer

 

AM Results:
Mike  4:48 (45 lb ROM)
Anne 5:51 (45 lb)
Kristin 7:12 (45 lb)
Shane 3:33 Rx
Wes 2:56 Rx
PM Results:
Megan 5:10 (45 lb)
Sherman 6:25 (65 lb)
Tristy 4:58 (65 lb)
Betsy 5:21 (45 lb)
Stacy 5:02 (65 lb)
Rachel 6:07 (35 lb)
Boone 5:31 Rx
Marcos 8:23 Rx
Beginner WOD 40 Wall Balls, 400 M Ball Run
Keir 5:10


in Workout of the Day 237 comments