WOD Tracking Change Com...
Hello everyone, we’ve got a very exciting announcement! We’ve been working with a technology partner for the past couple months to offer our staff and members a superior way to log and track progress, PRs and just general Crossfit awesome-ness! We’re excited to...
Wed. 1/19/11 WOD...
TOD: We learn wisdom from failure much more than success. We often discover what we will do, by finding out what we will not do. Samuel Smiles Warm Up: Shoulder Stretches Squats Front Squats Deadlifts Cleans Push Ups (Hand release on bottom) Core Work: Bench Press 95% 10 x 50%, 8 x 60%,...
Mon. 1/17/11 WOD...
TOD: There is only one success–to be able to spend your life in your own way. Christopher Morley WOD: DL: 10×50%, 8×60%, 6×70%, 5×80%, KTE: 10×4 3 Rounds Burpee-Box Jump-Pull Up x10 Squat x25 Lat Squat...
Mon. 1/10/11 WOD...
TOD: Along with success comes a reputation for wisdom. Euripides Squats Front Squats Deadlifts Cleans Push Ups (Hand release on bottom) MobWOD: Mid-line Stabilization Drills (Squat Progression) Core Work: Front Squat 90% 10 x 50%, 8 x 60%, 6 x 70%, 4 x 80%, 2 x 85% 2 x 2 x 90% WOD:...
Fri. 1/7/11 WOD...
TOD: The great and glorious masterpiece of man is to know how to live to purpose. Michel de Montaigne WOD: Complete 4 Rounds each group Work with a partner for each group of exercises (60 sec. work, 30 sec. rest) Group #1: KB Swings Leg Raises Group #2: Plank Box hand step ups Row (as...
Wed. 1/5/11 WOD...
TOD: You must look into other people as well as at them. Lord Chesterfield Warm Up: Shoulder Stretches Squats Front Squats Deadlifts Cleans Push Ups (Hand release on bottom) Core Work: Bench Press 85% 5 x 50%, 5 x 60%, 3 x 70%, 2 x 75%, 2 x 80%, (3 x 3 x 85%) (rest 2-3 min.) WOD:...
Mon. 1/3/10 WOD...
TOD: If you have built castles in the air, your work need not be lost; that is where they should be. Now put foundations under them. Henry David Thoreau Warm Up: Shoulder Stretches Squats Front Squats Deadlifts Cleans Push Ups (Hand release on bottom) Core Work: Back Squat 85% 10 x 50%,...
Wed. 12/29/10 WOD...
TOD: If you aren’t going all the way, why go at all? Joe Namath Warm Up: Shoulder Stretches Squats Front Squats Deadlifts Cleans Push Ups (Hand release on bottom) Core Lift: Push Press 80% 5 x 50%, 5 x 60%, 5 x 70%, (4 x 4 x 80%) WOD: Floor Press x 5 x 5 HEAVY! KB Snatches 5 x 5...
Mon. 12/27/10 WOD...
TOD: To climb steep hills requires a slow pace at first. Shakespeare Warm Up: Shoulder Stretches Squats Front Squats Deadlifts Cleans Push Ups (Hand release on bottom) Core Lift: Front Squat 80% 5 x 50%, 5 x 60%, 5 x 70%, (4 x 4 x 80%) WOD: Complete 4 Rounds Box Jumps x 10 Run to 41...
Wed. 12/22/10 WOD...
TOD: Life, in all ranks and situations, is an outward occupation, an actual and active work. W. Humboldt Warm Up: Shoulder Stretches Squats Front Squats Deadlifts Cleans Push Ups (Hand release on bottom) Core Work: Bench Press 75% 5 x 50%, 5 x 60%, 5 x 70%, (5 x 5 x 75%) WOD: Complete 4...
Mon. 1/20/10 WOD...
TOD: They can because they think they can. Virgil Warm Up: Shoulder Stretches Squats Front Squats Deadlifts Cleans Push Ups (Hand release on bottom) Core Work: Back Squat 75% 5 x 50%, 5 x 60%, 5 x 70%, (5 x 5 x 75%) WOD: Complete 5 Rounds Box Step Ups Weighted x 10 each leg Pull Ups x...
Fri. 12/17/10 WOD...
TOD: In absence of clearly defined goals, we become strangely loyal to performing daily acts of trivia. Author Unknown Warm Up; 4 x Jog 4 x Run 2 x High Knees 2 x Butt Kicks 2 x Lateral Shuffle Frankenstein Lunge Stretch Leg/Hip/Calf Stretches WOD: Complete 6 Rounds Sprint to 41 then...
Wed. 12/15/10 WOD...
TOD: Experience is a grindstone; and it is lucky for us, if we can get brightened by it, and not ground. Josh Billings Warm Up: Shoulder Stretches Squats Front Squats Deadlifts Cleans Push Ups (Hand release on bottom) WOD: Complete 6 Rounds Bench Press 70% of 1 RM x 10 KB Plank Rows x...
Mon. 12/19/10 WOD...
TOD: We only become what we are by the radical and deep-seated refusal of that which others have made of us. Jean-Paul Sartre Warm Up: Shoulder Stretches Squats Front Squats Deadlifts Cleans Push Ups (Hand release on bottom) WOD: Team Work Row 1000m. (200 m. per team member until team...
Fri. 12/9/10 WOD...
TOD: I have gathered a posie of other men’s flowers, and nothing but the thread that binds them is my own. -Michel de Montaigne WOD: Push Press: 15, 12, 10,8×2 Dips: 15, 12, 10, 8×2 SDLHP 15×3 w/lateral Burpee over bar and back every 3 reps Overhead Lateral Ball...
Wed. 12/8/10 WOD...
TOD: I cannot give you the formula for success, but I can give you the formula for failure–which is: Try to please everybody. Herbert Bayard Swope Warm Up: Shoulder Stretches Squats Front Squats Deadlifts Cleans Push Ups (Hand release on bottom) WOD: Timed! Congratulations to the...
Mon. 12/6/10 WOD...
TOD: Who aims at excellence will be above mediocrity; who aims at mediocrity will be far short of it. Burmese Saying Warm Up: Shoulder Stretches Squats Front Squats Deadlifts Cleans Push Ups (Hand release on bottom) WOD: Timed! 50 Pull-ups 500 meter row, Bar Complex: Deadlift, Clean,...Fri. 12/4/10 WOD...
TOD: They fail, and they alone, who have not striven. Thomas Bailey Aldrich Warm Up; 4 x Jog 4 x Run 2 x High Knees 2 x Butt Kicks 2 x Lateral Shuffle Frankenstein Lunge Stretch Leg/Hip/Calf Stretches WOD: 4 Rounds 400 m. 15 Thrusters 2 15 yard lateral shuffles Depending upon time left,...
Wed. 12/1/10 WOD...
TOD: What chance gathers she easily scatters. A great person attracts great people and knows how to hold them together. Johann Wolfgang Von Goethe Warm Up: Shoulder Stretches Squats Front Squats Deadlifts Cleans Push Ups (Hand release on bottom) Core Lifts: Bench Press 95% 5 x 50, 5 x...
Mon. 11/29/10 WOD...
TOD: Success is the good fortune that comes from aspiration, desperation, perspiration and inspiration. Evan Esar Warm Up: Shoulder Stretches Squats Front Squats Deadlifts Cleans Core Lifts: Front Squat 95% 5 x 50, 5 x 60, 3 x 70, 3 x 75, 2 x 80, 2 x 85, (2 x 2 x 95%) Back Squat 95% 3 x...
Fri. 11/26/10 WOD...
TOD: A man who finds no satisfaction in himself will seek for it in vain elsewhere. La Rochefoucauld Warm Up: Shoulder Stretches Squats Front Squats Deadlift Deadlift High Pull WOD: Timed! 10 BB Conventional Deadlift 65% (35-28-21-14-7) KB Swings KB Goblet Squats KB Sumo Deadlift High...
Wed. 11/24/10 WOD...
TOD: Character and personal force are the only investments that are worth anything. Walt Whitman Warm Up: Shoulder Stretches Squats Front Squats Deadlifts Cleans Push Ups (Hand release on bottom) WOD: Complete 5 Rounds Shoulder Press 65% x 10 DB Burpee Clean & Press x 10 (increase...
Mon. 11/22/10 WOD...
TOD: First say to yourself what you would be; and then do what you have to do. Epictetus Warm Up: Shoulder Stretches Squats Front Squats Deadlifts Cleans WOD: Complete 4 Rounds 10 Back Squats 65% 100m Row SPRINT! 10 Plyo Lunges each leg Run to 41 & back 10 Squat Jumps ***REST 1 to 2...
Fri. 11/19/10 WOD...
TOD: In the stormy current of life characters are weights or floats which at one time make us glide along the bottom, and at another maintain us on the surface. Hippolyte Taine Warm Up 4 x Jog 4 x Run 2 x High Knees 2 x Butt Kicks 2 x Lateral Shuffle Frankenstein Lunge...
Wed. 10/17/10 WOD...
TOD: He who fears being conquered is sure of defeat. Napoleon Bonaparte Warm Up: Shoulder Stretches Squats Front Squats Deadlifts Push Ups Core Lift: Bench Press 85% 10 x 50%, 8 x 60%, 6 x 70%, 4 x 80%, 3 x 4 x 85% WOD: 7 min AMRAP 7 BB Shoulder Press (45/35) 7 Push Ups ***Rest 3...
Mon. 11/18/10 WOD...
TOD: Everybody wants to be somebody; nobody wants to grow. Johann Wolfgang von Goethe Warm Up: Shoulder Stretches Squats Front Squats Deadlifts Push Ups Core Lift: Overhead Squat 85% 10 x 50%, 8 x 60%, 6 x 70%, 4 x 80%, 3 x 4 x 85% Then Complete: Front Squat 4 x 5 x 85% WOD: 4...
Wed. 11/10/10 WOD...
TOD: Let us not say, Every man is the architect of his own fortune; but let us say, Every man is the architect of his own character. George Dana Boardman Warm Up: Shoulder Stretches Squats Front Squats Deadlifts Push Ups Core Lift: Push Press 80% 10 x 50, 8 x 60, 6 x 70, 4 x 5 x...
Mon. 11/8/10 WOD...
TOD: There are no classes in life for beginners: right away you are always asked to deal with what is most difficult. Rainer Maria Rilke Warm Up: Shoulder Stretches Squats Front Squats Deadlifts Push Ups Core Lift: Back Squat 85% 10 x 50%, 8 x 60%, 6 x 70%, 4 x 80%, 3 x 4 x 85% WOD: 4...
Wed. 1/3/10 WOD...
TOD: The secret of success in life is for a man to be ready for his opportunity when it comes. Earl of Beaconsfield Warm Up: Shoulder Stretches Squats Front Squats Deadlifts Push Ups WOD: Superset Bench Press & Shoulder Press together. (12, 10, 8, 6) Men 95-135, Women 45-75 Bench...
Mon. 11/1/10 WOD...
TOD: A man’s life is interesting primarily when he has failed–I well know. For it’s a sign that he tried to surpass himself. Georges Clemenceau Warm Up: Shoulder Stretches Squats Front Squats Deadlifts Push Ups WOD: Superset front squats & deadlifts together. (12,...
