12.29.2016

Thursday

Active Recovery 

4-5 Rounds for QUALITY

EMOM...
   1min- ROW @ 70% effort 
   2min- 30sec Hollow Hold
   3min- Airdyne @ 70% effort 
   4min- REST

12.28.2016

Thursday

Active Recovery 
Mobility Work
     or
Make up a WOD you missed

SHOW UP!


12.27.2016

Wednesday

2 Rounds for TIME of:
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps




12.22.2016

ALIVEday

13 years ago...
I was placed in a medically induced coma and given a 10% chance of survival.
Physicians credit physical fitness with saving my life.
DON'T JUST GO THROUGH THE MOTIONS!
Cherish every moment; the good & the bad.
I love you guys,
w



12.21.2016

Thursday

BOX Squats: 5-5-5-5-5

            then...

BLOCK Run @ 60% effort 





12.20.2016

Wednesday

 EMOM for 25min. Complete:
   1st- 10 Power Snatches (95/65)
  2nd- 40 Bar-Over-Hops 
   3rd- 10 GHD Situps
   4th- 15 Wallballs 
   5th- 10 Dynamic PushUPs




12.19.2016

Tuesday

Alternate b/n movements E2MOM for 20min:
  Bench Press- 3 Reps
  Weighted Pull-UPs- 5 Reps


12.18.2016

Monday

3 Rounds for TIME:
  15 KB Swings (53/35)
  15 Box Jumps (24/20")
  20cal Row



12.15.2016

FUNday

In TEAMs of 2...

For TIME:
 Building Run
  50 Box Jumps (24/20")
  40 Power Cleans (135/95)
  30 Back Squats (135/95)
  20 Man on Fire Burpees
  10 Wall Walks
 Building Run

*Complete the Runs together, partition the reps as you wish



12.13.2016

Wednesday

"Sally Up - Sally DOWN"

           then...

"Annie"
50-40-30-20 and 10 rep rounds for TIME of:
  Double-Unders
  Sit-UPs

           then...

Send our Warrior off for 4 months


12.12.2016

Tuesday

8 Rounds of:
  :15 KB/DB 1arm Snatches (53/35)
  :15 REST

              rest 5min, then...

8 Rounds of:
  :30 KB Swings (53/35)
  :30 REST



“He or she who is willing to be the most uncomfortable is not only the bravest but rises the fastest.”
            – BrenĂ© Brown

12.11.2016

Monday

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep


"Do you want to know who you are? Don't ask. Act! Action will delineate and define you."                                                               ~Thomas Jefferson

12.08.2016

FUNday

For TIME:
Building RUN
  10 Rounds of "Cindy"
      5 Pull-UPs
    10 Pushups
    15 Squats
Building RUN





12.07.2016

Thursday

Take 15min to find a 1RM Clean & Jerk
               then...

             "Grace"
30 Clean & Jerks for TIME (135/95)


12.06.2016

Wednesday

AMRAP in 20min of:
  400m Run
  20 Box Jumps
  20 KB Swings (53/35)
   
“To defeat an adversary who was your equal, maybe even your superior, it wasn’t necessarily enough just to give your all from start to finish. You had to master your opponent mentally. When the critical moment in a close race was upon you, you had to know something he did not—that down in your core you still had something in reserve, something you had not yet shown, something that once revealed would make him doubt himself, make him falter just when it counted the most. Like so much in life, crew was partly about confidence, partly about knowing your own heart.” 

― Daniel James Brown, The Boys in the Boat: Nine Americans and Their Epic Quest for Gold at the 1936 Berlin Olympics

12.05.2016

Tuesday

AMRAP in 12 Minutes of:
   5 Power Cleans (135/95)
  10 Alternating Jumping Lunges


"You will either step forward into growth, or you will step backward into safety."
         ~Abraham Maslow

12.04.2016

11.30.2016

Thursday

For 12min...
  EVEN: 5 Deadlifts (60% 1RM)
    ODD: 10 Dynamic or Ring Push-UPs

            then...

MAX Height Box Jump


11.29.2016

Wednesday

AMRAP IN 16min of:
  200m Run
  10 Back Squats (135/95)
  10 1arm G2OH (70/50)
 

  

11.28.2016

Tuesday

Bench: 4-4-3-3-3
Dips: 10-10-10
GHD Situps: 12-12-12


11.27.2016

Monday

11.24.2016

Friday

For 30min:
RUN, RIDE or ROW


11.22.2016

Wednesday

Deadlift: 4-4-4-4-4
Bench: 5-5-5-5-5
GHD Situps: 12-12-12-12


11.21.2016

Tuesday

For TIME:
  200m Run
  20 Back Squats (135/95)
  200m Run
  20 KB Swings  (53/35)
  200m Run 
  20 Toes-2-Bar
  200m Run
  20 Box Jumps (24/20")
  200m Run


11.20.2016

Monday

"FRAN"

For TIME...

     21-15-9
Thrusters (95/65)
Pull-UPs

Virtuosity on Patrol

Mastery of skills leads to confidence, & competence, on the street


11.17.2016

FUNday

4 Rounds for TIME:
  Building Run
  10 Pull-UPs
  15 Box Jumps
  20 Wallballs

*25 minute cap

We wish all the best to our newlyweds!




11.16.2016

Thursday

Back Squat: 4-4-2-2
Close Grip Bench Press: 8-8-8-8
GHD Situps: 10-10-10

*Using a running clock, complete a set every 3 minutes. Take 5 minutes to warmup between movements. Mobilize while waiting for the next set to begin. 

Zaevion Dobson Is a Hero | By Eric Berry 

11.15.2016

Wednesday

EMOM for 12min Complete:
  EVEN- 20 KB Swings (53/35)
   ODD- 20 Hollow Rocks

It’s easy to become obese in America.



11.14.2016

Tuesday

AMRAP in 15min of:
  200m Run
  10 Hang Cleans
  10 Front Squats
  10 Push Press

*RX= 95/65




11.13.2016

Monday

3 Rounds For TIME:

  14 Deadlifts (225/155)
    7 Wall Walks


11.10.2016

Veteran's Day

Front Squats: 4-4-4-4-4
        
             then...

1 Mile Run



11.09.2016

Thursday

For TIME:
  10 Burpee Box Overs (24/20)
  20 Toes to Bar
  30 Cleans (155/105)
  40 Pull-UPs
  50 Kettlebell Swings (53/35)
  60 Double Unders


11.08.2016

Wednesday

Today's WOD will start & end with HAPPY HOUR at the NO WAKE ZONE!

We will be outside running and...






11.07.2016

Tuesday

Burgner Warm-UP
3 Position Snatch Drills
Sled Pushes & Pulls
Farmers Carries

11.06.2016

Monday

AMRAP in 15 min of:
    5 G2OH (135/95)
  10 Pull-UPs
  30 Bar Over Hops



11.02.2016

Thursday

AMRAP in 20min of:
  400m Run
   20m OH Lunges (25/10)
   20 Russian Twist (25/10)
   20 Double Unders


11.01.2016

Wednesday

In preparation for the upcoming Row for Dough event on Nov. 12...

5K ROW for TIME

Join Foundation F.I.T. / CrossFit Wando on Saturday, November 12th in our Barbells that Benefit event. This year we have been given the opportunity to partner with the Special Olympics. The event will be a 20 minute team row with food, drinks and live music afterwards. Register your team of 4 today!

http://www.rowfordough.com/ 


10.31.2016

Tuesday

Back Squat: 5-5-5-3-3-3

      then...

150 Kettlebell Swings for TIME (53/35)


How Two Secret Service Dogs Stopped a White House Fence Jumper


10.30.2016

Monday- Happy Halloween

Complete for TIME:
  21 Thrusters (95/65)
  21 Pull-UPs
  200m Run
  15 Thrusters
  15 Pull-UPs
  200m Run
  9 Thrusters
  9 Pull-UPs
  200m Run

40 Spooky Facts about Halloween


10.27.2016

10.26.2016

Thursday

AMRAP in 5min of:
  10 Pull-UPs
  10 Goblet Squats (53/35)

rest exactly 5min then...

AMRAP in 5min of:
  10 Athletic Burpees
  10 KB Swings (53/35)


10.25.2016

Wednesday

EMOM for 10min Complete
  EVEN: 5 Reps Bench Press
    ODD: 5 Reps Bent-over-Row

                   then...

 50 UNBROKEN Hollow Rocks


10.24.2016

Tuesday

“TUMILSON”

8 Rounds for TIME:
  200M Run
  11 Burpee DB Deadlifts (60 lbs.)


U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon "JT" Thomas TuMileson, 35, of Rockford, IA, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. 

He is survived by his parents George and Kathy TuMileson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.

10.23.2016

Monday

AMRAP in 20min of:
  10 Box Jumps (24/20)
  10 KB Swings (53/35)
  10 Push Press (95/65)


10.20.2016

FUNday

In TEAMs of 2...

2 Rounds for Time:
 400 Meter Run
    50 HR Push-UPs
 400 Meter Run
    50 KB Snatches (53/35)
 400 Meter Run
    50 Sit-Ups
 400 Meter Run
    50 Goblet Squats
 400 Meter Run
    50 Box Jumps (24/20)
 400 Meter Run
    50 Double Unders

*Complete the Runs together, partition the reps as you wish 






10.19.2016

Thursday

STRICT PRESS: 5-5-5-5
PUSH PRESS: 10-10-10

          then...

"Death by Pull-UPs"