WOD 1.12.2019

No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which the body is capable.
— Sorates

Conditioning

25 Minute AMRAP:
25 Hand Release Push ups
50 Sit ups
75 Double Unders
*Rest 1 Minute Between Rounds

WOD 2.11.2019

Sports build good habits, confidence, and discipline. They make players into community leaders and teach them how to strive for a goal, handle mistakes, and cherish growth opportunities.
— Julie Foudy

Strength

EMOM For 8 Minutes:
1 Heavy Squat Clean

Then…

Find a Heavy Single Back Squat

WOD 2.7.2019

The common person reads something once and believes he’s learned it. The uncommon person reads something a hundred times and is still trying to understand it‬.
— Brian Kight

Strength

Back Squat
5x5 @80%

Conditioning

21-15-9
Goblet Squat @ 1/3 Body Weight
Pull-up

WOD 2.5.2019

Do the right thing. The ethical path can be lonely, hard, costly...But you’ll never lose self-respect, and that’s priceless and fragile.
— Waylon Lewis

Conditioning

AMRAP 20 Minutes:
5 Chest to Bar + 5 Dips -OR- 5 Ring Muscle Ups
10 Burpees
15 Wall Balls 20/14
50 Double Unders

WOD 2.4.2019

There is nothing noble in being superior to your fellow man. True nobility is being superior to your former self.
— Ernest Hemingway

Conditioning

3 Rounds For Time:
6 Toes to Bar
4 Snatch 95/65

3 Rounds For Time:
8 Toes to Bar
3 Snatch 135/95

3 Rounds For Time:
10 Toes to Bar
2 Snatch 165/115

Weightlifting

Find a Heavy Snatch

WOD 2.1.2019

Whether you’re a powerlifter, a fighter, a football player, you need to get faster, be stronger and be able to go longer than your opponent. That’s why pushing yourself hard outside of your competition sport is so important, because in the end it’s fatigue that makes cowards of us all.
— Manning Sumner

Strength

Deadlift

3 Sets of 8 Reps @ 65-70%
11x1 Tempo

Conditioning

10 Minute AMRAP:
10 Calorie Airdyne
4 Muscle ups -OR- 30 Seconds Gymnastics Pull

WOD 1.29.2019

Hardships often prepare ordinary people for an extraordinary destiny.
— C.S. Lewis

Conditioning

5 Rounds For Time:
6 Double Kettlebell Swing 53/35
6 Double Kettlebell Cleans
3 Double Kettlebell Squat Clean Thrusters

Rest 1 Minute

60 Seconds Airdyne

30 Seconds Max Rep Double Unders

Rest 30 Seconds

30 Seconds Max Rep Pull-ups

WOD 1.26.2019

Life is essentially a cheat and its conditions are those of defeat; the redeeming things are not happiness and pleasure but the deeper satisfactions that come out of struggle.
— F. Scott Fitzgerald

Strength

Find a Heavy Clean & Jerk

Decrease to 80%, Then Complete 1-1-1-1-1-1-1

Conditioning

AMRAP 5:
35 Double Unders
7 Handstand Push ups

Rest 2 Minutes, Then…

AMRAP 5:
8 Toes to Bar
4 Power Snatches 95/65

Rest 2 Minutes, Then…

AMRAP 5:
10 Calorie Airdyne
8 Dumbbell Burpee Box Step Overs

WOD 1.25.2019

Opportunity is missed by most people because it is dressed in overalls and looks like work.
— Thomas Edison

Strength

Every 4 Minutes for 4 Sets:
4 Snatch
*Start at 65% and climb weight

Conditioning

7 Minute AMRAP:
12 Alternating Dumbbell Snatch 50/35
6 Burpee Box Jump Overs