September 5, 2017
“Are you willing to put in the time?”
Strength: Push Press
WOD:
3 Rounds
1:00 Each
Kettlebell Swings
Wall Climbs
Overhead Lunges
Rest
Hotshots 19
Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters
September 1, 2017
“Interest and commitment, there is a difference.”
Strength:
Floor Press/Bench Press
WOD:
1000m Row
50 Toes to Bar
100 Double Unders
August 31, 2017
“Knowledge is just knowledge, but knowledge applied is power.”
Strength: Back Squats
WOD:
10 Bear Crawls
60 Wall Balls
8 Bear Crawls
40 Med Ball Push Ups
6 Bear Crawls
20 Med Ball Squat Cleans
August 30, 2017
“Suffering is the most powerful agent of change.”
WOD: AMRAP
Burpee Box Jump Overs (24/20)
Run
Strength: Snatch Press
August 29, 2017
“Don’t be the passenger to your own life. Grab the wheel and drive.”
Strength: Front Squat
WOD: For Time
15-10-5-10-15
Power Cleans
Hand Stand Push Ups
August 28, 2017
“The level of effort you tolerate from yourself will define your life.”
Strength: Deadlifts
WOD:
“Helen”
3 Rounds for Time:
400m Run
21 Kettlebell Swings (55/35)
12 Pull-Ups
Collin Hero WOD
Collin Thomas | Age 33 | Morehead, Kentucky
Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiance Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.
August 25, 2017
“Everything succumbs to hard work over time.”
Skill: Double Unders
WOD:
1-2-3-4-5
Rope Climbs
5-10-15-20-25
Ring Dips
10-20-30-40-50
Straight Leg Sit Ups
August 24, 2017
“Failure is a filter to find success.”
NWOB-Competition (Few Changes) Partner WODS
WOD 1
AMRAP – 12 min
10 Russian KB Swings (53/35)
10 Power Snatch (75/55)
10 Box Jumps/Step Ups (24/20)
Rest 3:00
WOD 2
AMRAP – 10 minutes
10 WB’s (20/14)
10 Hang Power Cleans (65/45)
Rest 5:00
WOD 3
(15 Min Time Cap)
For Time:
500M Row
15/10 Thrusters (65/45)
15 Burpee Box Overs (24/20)
