WOD 8.31.18

Warrior’s Path CrossFit – CrossFit

QOD (Quote Of The Day)

“How you respond to the challenge in the second half will determine what you become after the game, whether you are a winner or a loser.”

– Lou Holtz

Metcon (4 Rounds for reps)

AMRAP 3:

21/15 Calorie Row

21(18) Lateral Erg Burpees

Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3:

18/13 Calorie Row

18 (15) Lateral Erg Burpees

Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3:

15/11 Calorie Row

15(12) Lateral Erg Burpees

Max Overhead Squats (115/80)

rest 3 minutes

AMRAP 3:

12/9 Calorie Row

12(9) Lateral Erg Burpees

Max Overhead Squats (135/95)

WOD 8.30.18

Warrior’s Path CrossFit – CrossFit

QOD (Quote Of The Day)

“The principle is competing against yourself. It’s about self-improvement, about being better than you were the day before.”

– Steve Young

Power Snatch

Build to a heavy single power snatch. “Heavy’ is relative for the day and prioritizes mechanics over load

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
(75/55)

“Randy”, a CrossFit Hero workout named after Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6, 2008 in the line of duty.

WOD 8.29.18

Warrior’s Path CrossFit – CrossFit

QOD (Quote Of The Day)

“Persistence can change failure into extraordinary achievement.”

– Matt Biondi

Metcon (AMRAP – Reps)

AMRAP 10:

2 Calorie Bike,

2 Kettlebell Swings (53/35)

4 Calorie Bike,

4 Kettlebell Swings (53/35)

6 Calorie Bike,

6 Kettlebell Swings (53/35)

Continue to add (2) Repetitions Per Round

WOD 8.28.18

Warrior’s Path CrossFit – CrossFit

QOD (Quote Of The Day)

“If you fail to prepare, you’re prepared to fail.”

– Mark Spitz

Metcon (Time)

4 Rounds:

Round 1 & 3 400 Meter Run

Round 2 & 4 500 Meter Row

Then:

10 Ring Pull Ups

20 Push Ups

30 AbMat Sit Ups

40 Air Squats

WOD 8.27.18

Warrior’s Path CrossFit – CrossFit

QOD (Quote Of The Day)

“The more difficult the victory, the greater the happiness in winning.”

– Pele

Metcon (Time)

21-15-9

Deadlifts (275/185)

Box Jump (30/24)
The weight on the deadlift still should be something you are capable of completing 12+ repetitions when fresh. Within the WOD you will perform small sets. Having to perform singles likely means the bar is too heavy for the goal today. On both movements, let’s try and stretch a bit heavier and a bit higher than you are accustomed to.

WOD 8.25.18

Warrior’s Path CrossFit – CrossFit

QOD (Quote Of The Day)

“Champions keep playing until they get it right.”

– Billie Jean King

“Fire Alarm” (Time)

For Time:

3 Rounds Bergeron Beep Test

50/35 Calorie Row

3 Rounds Bergeron Beep Test

50/35 Calorie Row

3 Rounds Bergeron Beep Test
1 Round of Bergeron Beep Test:

7 Thrusters (75/55)

7 Pull-ups

7 Burpees

WOD 8.24.18

Warrior’s Path CrossFit – CrossFit

QOD (Quote Of The Day)

“The difference between the impossible and the possible lies in a person’s determination.”

– Tommy Lasorda

Metcon (AMRAP – Reps)

Alternating On the Minute x 30

(15 Rounds)

Even Minutes – 15/12 Calorie Row

Odd Minutes – 15 Burpees

WOD 8.23.18

Warrior’s Path CrossFit – CrossFit

QOD (Quote Of The Day)

“Most people never run far enough on their first wind to find out they’ve got a second.”

– William James

Metcon (Time)

3 Rounds:

800 Meter Run

30 Wallballs (20/14)

30 Alternating Dumbbell Snatches (50/35)

WOD 8.22.18

Warrior’s Path CrossFit – CrossFit

QOD (Quote Of The Day)

“If you can’t outplay them, outwork them.”

– Ben Hogan

Metcon (Time)

5 Rounds For Time:

5 Power Clean and Jerks (155/105)

10 Chest to Bar Pull-ups

WOD 8.21.18

Warrior’s Path CrossFit – CrossFit

QOD (Quote Of The Day)

“I became a good pitcher when I stopped trying to make them miss the ball and started trying to make them hit it.”

– Sandy Koufax

Front Rack Reverse Lunge (12-12-12-12)

Front Rack Reverse Lunge

4 Sets of 12

Metcon (AMRAP – Reps)

Alternating Tabata x 8 Minutes:

Back Squat (45/35)

Double Unders