Hi, sorry for the short notice but the morning sessions for Friday, September 25 (tomorrow) are cancelled. Sleep in and get ready for Saturday!
“It seems to me that people have vast potential. Most people can do extraordinary things if they have the confidence or take the risks. Yet most people don’t. They sit in front of the telly and treat life as if it goes on forever.”
Philip Adams
WOD
5 rounds for time of:
10 Medicine Ball Deadlift
10 Medicine Ball Hang Power Clean
10 Medicine Ball Press
10 Slamball
5 Wipers
20 Walking Lunges
This photo actually has nothing to do with the WOD, Matt saw a spider and sent him to a better place.
Marcy Skill Work
Jess 10:54
Mindy 11:34
Scott 16:06
Barbara 9:54 (3 rounds)
Sir 9:33 (3 rounds)
Michelle 10:53
Agnes 13:00
Tory 13:24
Deavon 12:03
Matt 12:15
Heidi 11:38
Joan 12:04
Duffy 11:25
Clarke Snatch
Tony 12:17
“If we had no winter, the spring would not be so pleasant: if we did not sometimes taste of adversity, prosperity would not be so welcome.”
Anne Bradstreet
WOD’S
Strength
Deadlift 3•3•3•3•3
Deadlift 12-15 Reps
Metcon
7 Rounds of:
100 Jumprope
20 Abmat Sit-ups
10 Mountain Climbers
5 Squat Jumps
Jeff working the squat
Metcon Times
Agnes 15:56
Steve 15:10
Marcy Skills
Sarah “C.” 14:17
Jess 12:40
Mindy 14:32
Tory 20:10
Hillery 14:24
Jenn 20:47
Ted 15:32
Jeff 10:03 (scaled)
Joan 16:20 (8 rounds oops)
Clarke 11:04
Craig 15:31 (scaled)
“I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.”
Michael Jordan
WOD’S
Strength
Back Squat 3•3•3•3•3
Metcon
Complete AMRAP in 12 minutes of:
10 Pull-ups
10 Box Jumps
5 Push-ups
Metcon Completed Rounds
Agnes 7
Marcy Skills
Deavon 6
Jess Skills
Barbara Skills
Mindy 5
Sir Skills
Hillery 6
Matt 5
Jenn 5
Ted 6
Clarke 11
Steve 5
Heidi 6
Jeff Skills
Joan 7
All scaling up or down noted in journals
“Learning without thought is labor lost; thought without learning is perilous.”
Confucius
The WOD
2 Person Teams
Row as many meters as possible in 20 minutes
1 team member rows while the other chips away at these movements
200 sit-ups
150 Step-ups
100 Push-ups
100 Squats
500 Jumprope
Sarah “C.” & John
Total meters rowed in 20 minutes: 4,326
Total Time: 22:20
Kelly & Scott
Total meters rowed in 20 minutes: 3,893
Total Time: 26:50
“You learn more quickly under the guidance of experienced teachers. You waste a lot of time going down blind alleys if you have no one to lead you.”
W. Somerset Maugham
Strength
Press 3•3•3•3•3
Press 12 - 20 Reps
Metcon
5 Rounds Of:
10 Thrusters
100 Jumprope
Michelle 7:56 30lbs
Mindy 8:55 35lbs
Sir Skill Work
Hillery 6:50 35lbs
Tory 7:08 25lbs
Steve 8:10 75lbs
Scott 14:15 65lbs
Sarah “C.” 5:19 35lbs
Jeff NFT PVC/25lbs
Jess 6:45 35lbs
Ted 8:24 65lbs
Joan 7:41 35lbs
Heidi 6:53 30lbs
“The wisest mind has something yet to learn.”
George Santayana
Strength
Front Squat 3•3•3•3•3
Back Squat 12-20 Reps
Metcon
AMRAP in 10 Minutes of:
12 Medicine Ball Power Cleans
9 Knees To Elbows
6 Burpees
Mindy 6 Rounds
Jess 5 Rounds
Barbara Skill Work
Sir Skill Work
Tory 5 Rounds
Scott 3 Rounds
Steve 6 Rounds
“We learn by example and by direct experience because there are real limits to the adequacy of verbal instruction.”
Malcolm Gladwell
WOD: 4 Rounds
For Time & Glory Complete
400m Farmers Walk
30 Kettlebell Swings
20 Box Dips
10 Wipers
Mindy 35:55 20lb DB’s/35lb KB
Jess NFT 2 rounds active rest 20lb DB’s/35lb KB
Barbara 30:01 10lb DB’s/10lb KB
Kelly 25:10 12lb DB’s/20lb KB
Michelle 30:30 20lb DB’s/26.5lb KB
Scott 47:23 25lb DB’s/35lb KB
Tory 33:20 15lb DB’s/26.5lb KB
Hillery 37:41 20lb DB’s/26.5lb KB
Heidi 33:28 20lb DB’s/26.5lb KB
Sarah “C.” 34:17 20lb DB’s/35lb KB
Joan 42:31 20lb DB’s/26.5lb KB
Jenn 21:47 20lb DB’s/26.5lb KB(2 rounds)
Tony 32:31 30lb DB’s/35lb KB
Duffy NFT 2 rounds
“That is what learning is. You suddenly understand something you’ve understood all your life, but in a new way.”
Doris Lessing
Strength
Deadlift 3•3•3
Deadlift 12-15 reps
Metcon
5 rounds of:
10 Step-ups
20 Abmat Sit-ups
30 Squats
60 Jumprope
Agnes 16:35
Clarke 11:25
Deavon 14:35
Jess 12:27
Mindy 13:22
Sarah “C.” 12:00
Sir NFT
Tory 22:09
Scott 26:30
Jen NFT
Jeff 26:26
Heidi 12:37
Steve 14:49
Joan 13:23
“Much learning does not teach understanding.”
Heraclitus
Strength
Back Squat 3•3•3
Metcon
Row 500m
5 rounds of
10 Push-ups
10 Pull-ups
Row 500m
Agnes 12:51
Clarke 8:50
Mindy 15:14
Barbara NFT
Hillery 11:44
Matt NFT
Jeff NFT
Michelle 16:22
Ted 12:37
Heidi 16:24
Steve 11:56
Jess 14:55
Joan 13:30
Tony 10:55
