“We MUST remove the word “impossible” from our vocabulary.”
-Bernie S. Siegel
WOD
50 Wall Ball Shots
2 Min. Jumprope
40 Situps
1 Min. Kettlebell Swings
30 Pushups
1 Min. Medicine Ball Slams
40 Push-Press
2 Min. Jumprope
50 Box Jumps
“GOOD ENOUGH, NEVER IS.”
-DEBBIE FIELDS
WOD
18-15-12-9-6-3
DEADLIFTS
PULLUPS
BEAR CRAWL 40 FT., 35 FT., 30 FT., 25FT., 20FT., 15FT.
WALL BALL SITUPS (DO A SITUP WITH MED BALL IN HAND AND THROW UP AGAINST THE WALL)
“Exercise, fitness, sport,and even health are only importantin that they serve a broader purpose– LIFE. ”
-Unknown
WOD
Complete 2 Rounds
1 minute jumprope
1 minute pushups
1 minute jumprope
1 minute squats
1 minute jumprope
1 minute burpees
Rest for 30 seconds between each exercise.
“Success is going from failure to failure without a loss of enthusiasm.”
-Winston Churchill
WOD
40 Squats
200 Meter Run
30 Push Press
200 Meter Run
20 Pullups
200 Jumprope
10 Thrusters
I hope everyone had a wonderful Thanksgiving and some quality time with family. I hate to break it to you though, it’s time to get back to work!!!!
“It’s a rough road that leads to heights of greatness.”
-Unknown
W.O.D.
21-15-9
KB swings with hop
Pullups
Single leg squats (11/side, 8/side, 5/side)
“We all have dreams. But in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort.
-Jesse Owens
I hope all of you had a wonderful Thanksgiving. Here is a workout you can just do at home with no equipment.
THE PYRAMID
You will start with 1 squat, 1 pushup and 1 situp. You will then proceed to 2 squats, 2 pushups, 2 situps…3, 3, 3 and so on. You will do this for 10 minutes. When the 10 minutes are up finish up the round you are on. You will then rest for 3 minutes. After your rest period you will start at the round you finished on, it may be 10 or 13, etc. You will then proceed to down the line 13, 13, 13….12, 12, 12….and so on. This is to be done as quickly as you can.
Good Luck and enjoy your weekend.
“What’s then is then, and now is now.”
-Unknown
W.O.D.
The Lunge Buffet
Do as many rounds in 15 minutes as you can
Set up two cones 10 feet apart
At one end you will do 7 burpees
At the other end you will be doing 15 situps
In between those two cones you will be doing lunges.
One round=7 burpees 10 feet of lunges 15 situps and 10 feet of lunges.
Example
7 Burpees 10 feet of Lunges 15 Situps
—————————————>
<————————————–
10 feet of Lunges
Make sure you keep your form on all exercises but push the pace at which you are working!!!!
“If you want to get the best out of person , you must look for the best that is in them.”
-Bernard Haldane
WOD
3 Rounds For Time of:
15 Power Cleans
5 Handstand Push-Ups OR Push press
200 Meters (1 lap)
30 Squats
15 Push-Ups
200 Meters (1 lap)
“If you think you can, you can. And if you think you can’t, you’re right.”
-Mary Kay Ash
WOD
30-20-10
Overhead Squat (95,65)
D-Unders OR (150 jumprope, 100 jumprope, 50 jumprope if you cannot do d-unders)
Kettle Sumo High Pull (70, 53)
400 Meter Run (2 laps around the building)
“Dream no small dreams for they have no power to move the hearts of men.”
-Goethe
“Fran”
21-15-9
Thrusters
Pullups
CrossFit The Den 