5 minute AMRAP of:
5 push press (75/45#)
7 box jumps
2 minute rest
100m bumper carry. As much weight as possible as many times as possible. Multiply weight carried by number of trips completed for score.
Gym pic
Wednesday, July 27
Tuesday, July 26
Monday, July 25
Friday, July 22
Endurance Day!
Run or Row
Run:
5 Rounds for time of:
400m Run
100 jump ropes
Row:
5 Rounds for time of:
1 minute row
100 jump ropes
For distance and overall time
Rest
Time Trial 200m run or 250m row
Run:
5 Rounds for time of:
400m Run
100 jump ropes
Row:
5 Rounds for time of:
1 minute row
100 jump ropes
For distance and overall time
Rest
Time Trial 200m run or 250m row
Thursday, July 21
HPC!
AMRAP in 7 minutes of:
1 hang power clean
1 burpee
2 HPC
2 burpees
3 HPC
3 burpees
...etc.
For the hang power clean, go as heavy as you want to!
Tuesday, July 19
Teams!
Team WOD:
400m farmers carry (135/95#)
50 over the bar wall ball shots
30 tire flips
2000m row
50 box jumps
Work together, finish together, encourage each other through!
Or solo:
400m farmers walk (1.5/1pood)
25 wall ball shots
15 tire flips
1000m row
25 box jumps
400m farmers carry (135/95#)
50 over the bar wall ball shots
30 tire flips
2000m row
50 box jumps
Work together, finish together, encourage each other through!
Or solo:
400m farmers walk (1.5/1pood)
25 wall ball shots
15 tire flips
1000m row
25 box jumps
Monday, July 18
Friday, July 15
Thursday, July 14
20 min AMRAP
Complete as many rounds as possible in 20 minutes of:
5 pullups
10 pushups
15 air squats
5 pullups
10 pushups
15 air squats
Wednesday, July 13
Recovery Day!
Enjoy the day, enjoy your health, enjoy the fact that you die to live!
A little perspective, by Crossfit Ocean City:
Our own personal fires don't begin with a spark, they begin with an inspired idea rooted deeply inside our heads. Those ideas stem from our philosophy. Most don't even know they have a philosophy, but I see it daily. There's the happy-go-lucky philosophy and there's the perpetually depressed philosophy. Or perhaps we encounter the action-person philosophy, but feel somewhat sorry for the dreamer philosophy. You know, the person who forever hopes for divine intervention to change their lot in life but just doesn't want to do the work? Then, there's the motivator philosophy epitomized by the guy who always overcomes obstacles and motivates us. Conversely, there's the diversionary philosophy -- that person who succumbs regularly to the constant diversions life throws out there, forever caving in to the whims, desires, and schedules of others.
It's just amazing how one's philosophy can dictates daily activities and life-long goals. It's especially troubling when those negative philosophies lead to detrimental health consequences. Sometimes I just want to reach out and strangle the negativity, excuses, and bad energy. Fortunately, we offer an environment where one can come and train and either further their positive self, or squelch some of that negative juju.
Regardless of what philosophy you subscribe to, I urge you to adopt a healthy philosophy. It's easy to do because the one aspect of your life that you always have the ability to control is your health. Only you decide what you put into your mouth. Only you decide whether you work out and how often. Only you decide how you lead your life and treat your body. Want to live a long and healthy life so that you'll be there for your family? Then make the right choices. It's that simple. Don't allow negativity to cloud your thinking, make excuses, or blame others for your shortcomings. Only you have you to blame for your success or failure. Only you can change your philosophy, light the spark, and build that fire. What are you waiting for? Light that fire and get going!
A little perspective, by Crossfit Ocean City:
Our own personal fires don't begin with a spark, they begin with an inspired idea rooted deeply inside our heads. Those ideas stem from our philosophy. Most don't even know they have a philosophy, but I see it daily. There's the happy-go-lucky philosophy and there's the perpetually depressed philosophy. Or perhaps we encounter the action-person philosophy, but feel somewhat sorry for the dreamer philosophy. You know, the person who forever hopes for divine intervention to change their lot in life but just doesn't want to do the work? Then, there's the motivator philosophy epitomized by the guy who always overcomes obstacles and motivates us. Conversely, there's the diversionary philosophy -- that person who succumbs regularly to the constant diversions life throws out there, forever caving in to the whims, desires, and schedules of others.
It's just amazing how one's philosophy can dictates daily activities and life-long goals. It's especially troubling when those negative philosophies lead to detrimental health consequences. Sometimes I just want to reach out and strangle the negativity, excuses, and bad energy. Fortunately, we offer an environment where one can come and train and either further their positive self, or squelch some of that negative juju.
Regardless of what philosophy you subscribe to, I urge you to adopt a healthy philosophy. It's easy to do because the one aspect of your life that you always have the ability to control is your health. Only you decide what you put into your mouth. Only you decide whether you work out and how often. Only you decide how you lead your life and treat your body. Want to live a long and healthy life so that you'll be there for your family? Then make the right choices. It's that simple. Don't allow negativity to cloud your thinking, make excuses, or blame others for your shortcomings. Only you have you to blame for your success or failure. Only you can change your philosophy, light the spark, and build that fire. What are you waiting for? Light that fire and get going!
Tuesday, July 12
Push Press!
For time:
Row 500m
10 Push Press (75 / 45#)
Row 400m
20 Push Press
Row 300m
30 Push Press
Row 200m
40 Push Press
Row 100m
50 Push Press
Row 500m
10 Push Press (75 / 45#)
Row 400m
20 Push Press
Row 300m
30 Push Press
Row 200m
40 Push Press
Row 100m
50 Push Press
Monday, July 11
Front Squat! & Weekly & Monthly results
June Athletic Accomplishments
Last weeks results
Today's workout:
3 rounds for time of:
12 front squats (135/95#)
12 burpee box jumps (20")
Last weeks results
Today's workout:
3 rounds for time of:
12 front squats (135/95#)
12 burpee box jumps (20")
Friday, July 8
3 Rounds!
3 rounds for time of:
400m run
21 kettlebell swings
12 pullups
This workout is about speed, unbroken sets, and intensity. When you want to put the bell down, don't. When you want to come off the bar, do 2 more. Push the limits of what you think you can do!
400m run
21 kettlebell swings
12 pullups
This workout is about speed, unbroken sets, and intensity. When you want to put the bell down, don't. When you want to come off the bar, do 2 more. Push the limits of what you think you can do!
Thursday, July 7
Weekly results
Beatdown Challenge!
It's back and nastier than ever.
10 minutes on the clock:
500m row
20 burpees over the bar
Max reps ground to overhead with your remaining time!
Snatch, C&J, or any combo of the two.
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