WOD for Friday April 28th:

SPRING SERIES WOD #1 STANDINGS

1st – Team 3 No-REPutation

2nd – Team 5 Drop It Like A Squat

3rd- Team 4 Team Awesome

Full Standings on the Board at the Gym!!

WORKOUT OF THE DAY

GROUP FITNESS

4 Sets
5-7 Snatch Grip Pendlay Row; rest :30
1 Length Overhead Walking Lunges; rest :90

SPRING SERIES WOD #2
12 Minute AMRAP
150 Single Unders
30 Sit Ups
20 Mtn Climbers 4 count
10 Inverted BB Row

GROUP PERFORMANCE

4 Sets
5-7 Snatch Grip Pendlay Row; rest :30
1 Length Overhead Walking Lunges; rest :90

SPRING SERIES WOD #2
12 Minute AMRAP
40 Double Unders
30 DB Sit Ups 30/20
20 Mtn Climbers 4 count
10 Renegade Row 30/20

GOOD READING FOR THE WEEK

How to Use Your Glutes During Squat Setup

Best Practices While You’re Waiting

THOUGHT FOR THE DAY

“A positive attitude causes a chain reaction of positive thoughts, events and outcomes. It is a catalyst and it sparks extraordinary results.” Wade Boggs

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WOD for Thursday April 27th:

WORKOUT OF THE DAY

GROUP FITNESS

4 Sets
8-10 Z Press; ascending, rest :60
3-5 Snatch Grip Deadlift; rest :90

5 Rounds
10 Push Ups
15 Wall Ball
10 Ring Rows or 1 length Sandbag Bearhug Carry

Tabata Sit Up; hold 8 Reps

GROUP PERFORMANCE

4 Sets
8-10 Z Press; ascending, rest :60
3-5 Snatch Grip Deadlift; rest :90

5 Rounds
10 Ring Push Ups
15 Wall Ball
1 length Heavy Suitcase Carry/arm

Tabata Sit Up; hold 12 Reps

GOOD READING FOR THE WEEK

How to Use Your Glutes During Squat Setup

Best Practices While You’re Waiting

THOUGHT FOR THE DAY

“What is easy is seldom excellent.”- Samuel Johnson

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WOD for Wednesday April 26th:

WORKOUT OF THE DAY

GROUP FITNESS

4 Sets
5-7 Rear Foot Elevated Split Squats @31×1; rest 1 minute between legs
3-5 Weighted Strict Pull Ups

18 Minute EMOM
A. 15 No Push Up Burpee
B. 15 DB Push Press
C. 40 Mtn Climbers

GROUP PERFORMANCE

4 Sets
5-7 Rear Foot Elevated Split Squats @31×1; rest 1 minute between legs
3-5 Weighted Strict Pull Ups

18 Minute EMOM
A. 15 Burpees
B. 15 BB Push Press 80/60
C. 40 Double Unders

GOOD READING FOR THE WEEK

How to Use Your Glutes During Squat Setup

Best Practices While You’re Waiting

 

THOUGHT FOR THE DAY

“It is not how much we have, but how much we enjoy, that makes happiness.” -Charles Spurgeon

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WOD for Tuesday April 25th:

WORKOUT OF THE DAY

GROUP FITNESS

3 Sets
4 Segmented Clean Grip Deadlifts @ 80-85% 1rm Clean

Every :90 for 8 Sets
Hang Power Clean + Power Clean @ 70-75% of 1rm Clean

6 Rounds
200m Run
15 Swings
10 Candlesticks

GROUP PERFORMANCE

3 Sets
4 Segmented Clean Grip Deadlifts @ 80-85% 1rm Clean

Every :90 for 8 Sets
Power Clean + Hang Power Clean @ 70-75% of 1rm Clean

4 Rounds
400m Run
15 Heavy Russian Swings
15 T2B

 

GOOD READING FOR THE WEEK

How to Use Your Glutes During Squat Setup

Best Practices While You’re Waiting

 

THOUGHT FOR THE DAY

 “Setting goals is the first step in turning the invisible into the visible.”- Tony Robbins

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WOD for Monday April 24th:

CROSSFIT FULL POTENTIAL

CUSTOM APPAREL IS AVAILABLE HERE!!

STORE CLOSES 4/24/17 – ACT NOW!!

Placing your order is only a click away…

http://pws.atlanticsportswear.com/product-cat/crossfit-full-potential-black-2017/

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WORKOUT OF THE DAY

GROUP FITNESS

4 Sets
8-10 Single Leg Deadlifts @31×1
Rest 2 Minutes Between Sets

10-8-6-4-2
Goblet Squat
Calorie Row
1 Length Bear Crawl

2 Sets
Side Plank
:60 Left :60 Rest
:60 Right :60 Rest

GROUP PERFORMANCE

4 Sets
8-10 Single Leg Deadlifts @31×1
Rest 2 Minutes Between Sets

10-8-6-4-2
Hang Power Snatch
Wall Walks
Air Bike Cals

3 Sets
Side Plank
:60 Left :60 Rest
:60 Right :60 Rest

 

GOOD READING FOR THE WEEK

How to Use Your Glutes During Squat Setup

 

THOUGHT FOR THE DAY

Reflect upon your present blessings, of which every man has plenty; not on your past misfortunes, of which all men have some. ~ Charles Dickens 

 

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WOD For Friday April 21st:

CROSSFIT FULL POTENTIAL

CUSTOM APPAREL IS AVAILABLE HERE!!

STORE CLOSES 4/24/17 – ACT NOW!!

Placing your order is only a click away…

http://pws.atlanticsportswear.com/product-cat/crossfit-full-potential-black-2017/

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SPRING SERIES WOD #1

 

WORKOUT OF THE DAY
STRENGTH:
4 Sets
5 Front Squats
Rest :60
4 Sets
5 Front Squats
Rest :60
WOD:
Fitness
Performance
Spring Series #1
2 Minutes Max Reps DB Clean and Push Press 25/15
3 Minutes Rest
7 Minute AMRAP
5 Hand Release Push Ups
10 Wall Ball
15 No Push Up Burpees
Score = Total Reps
2 Minutes Max Weight G2OH (cannot change weight once start)
3 Minutes Rest
7 Minute AMRAP
5 Strict Pull Up (kipping for ladies)
10 Med Ball Squat Clean toss ball over pull up bar
15 Burpees
SCORE = Total Weight + Reps

Good Reading for the Week

Combating Painful Desk Posture

Modify Kipping Pull Ups for Painful Shoulders

 

Thought of the Day:

“Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak.” –Thomas Carlyle

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WOD for Thursday April 20th:

WORKOUT OF THE DAY
STRENGTH:
3 Sets
16-20 See Saw Row
Rest :60
15 Banded Hamstring Curls
rest 2 minutes
3 Sets
16-20 See Saw Row
Rest :60
15 Banded Hamstring Curls
rest 2 minutes
WOD:
Fitness
Performance
3 Rounds
2 Min Air Bike
12 Russian Swings
20 Shoulder Bridges
Christine
3 Rounds
500m Row
12 Bodyweight Deadlifts
21 Box Jumps

Good Reading for the Week

Combating Painful Desk Posture

Modify Kipping Pull Ups for Painful Shoulders

 

Thought of the Day:

“Correction does much, but encouragement does more.” –Johann Wolfgang von Goethe

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WOD for Wednesday April 19th:

CROSSFIT FULL POTENTIAL

CUSTOM APPAREL IS AVAILABLE HERE!!

STORE CLOSES 4/24/17 – ACT NOW!!

Placing your order is only a click away…

http://pws.atlanticsportswear.com/product-cat/crossfit-full-potential-black-2017/

 

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WORKOUT OF THE DAY
STRENGTH:
4 Sets
8-10 Behind the Neck Strict Press

Every 2 Minutes for 10 Minutes
5 Sumo Deadlift
4 Sets
8-10 Behind the Neck Strict Press

Every 2 Minutes for 10 Minutes
3 Sumo Deadlift
WOD:
Fitness
Performance
5 Rounds
10 Wall Ball
10 Hanging Knee Raises
20 Alternating Step Ups, low carry DB
5 Rounds
5 Kipping HSPU
2 Lengths Heavy Farmers Carry
5 STrict T2B
1 Length Walking Lunges

Good Reading for the Week

Combating Painful Desk Posture

Modify Kipping Pull Ups for Painful Shoulders

 

Thought of the Day:

“Surround yourself with only people who are going to lift you higher.” –Oprah Winfrey 

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WOD for Tuesday April 18th:

WORKOUT OF THE DAY
STRENGTH:
4 Sets
8-10 DB Front Rack Split Squats @ 30x1
rest 1 min between legs
5-7 Banded Supinated Pull Ups
4 Sets
8-10 Front Rack Rear Elevated Split Squats @ 30x1
rest 1 min between legs
4-6 Weighted Supinated Pull Ups
WOD:
Fitness
Performance
15 Min EMOM
1-15 No Push Up Burpees
2-14 DB Push Press
3-40 Mtn Climbers
15 Min EMOM
1-15 Burpees
2-15 BB Push Press 75/55
3-40 Double Unders

Good Reading for the Week

Combating Painful Desk Posture

 

Thought of the Day:

“Life’s most persistent and urgent question is, ‘What are you doing for others?’” -Martin Luther King, Jr.

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WOD for Monday April 17th:

WORKOUT OF THE DAY
STRENGTH:
Every 2 Minutes for 10
2 Hang Power Snatch

Every 2 Minutes for 10
1 Power Snatch
Every 2 Minutes for 10
2 Hang Snatch

Every 2 Minutes for 10
1 Snatch
WOD:
Fitness
Performance
15 Min AMRAP
400m Run
21 KB Swings
12 Pull Ups
15 Min AMRAP
400m Run
21 KB Swings
12 Pull Ups

Good Reading for the Week

Combating Painful Desk Posture

 

Thought of the Day:

“Let my soul smile through my heart and my heart smile through my eyes, that I may scatter rich smiles in sad hearts.” – Paramahansa Yogananda

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