071619

100m Farmer carry 50-lb/35-lb
100 Double unders
50 Sit ups
100m Farmer carry 50-lb/35-lb
80 Double unders
40 Sit ups
100m Farmer carry 50-lb/35-lb
60 Double unders
30 Sit ups
100m Farmer carry 50-lb/35-lb
40 Double unders
20 Sit ups
100m Farmer carry 50-lb/35-lb
20 Double unders
10 Sit ups

Quote of the day: “The only place where success comes before work is in the dictionary.” - Vidal Sassoon

Aidan MalodyComment
071519

4:00 AMRAP
27 Hang Power Clean (50/35)
27 Lateral Burpee Over Rower
27/21 Calorie Row

(4:00)

4:00 AMRAP
21 Hang Power Clean (60/40)
21 Lateral Burpee Over Rower
21/15 Calorie Row

(4:00)

4:00 AMRAP
15 Hang Power Clean (70/45)
15 Lateral Burpee Over Rower
15/12 Calorie Row

Quote of the day: “This is the process—acknowledging where you are, identifying where you want to be, and breaking it down into pieces. Excellence is a matter of steps. Excel at this one, then that one, and then the one after that.” - Ben Bergeron

Aidan MalodyComment
071319

EMOM x30

minutes 1-10
O: 12/9 calorie row
E: 12 DB push press

minutes 11-20
O: 12/9 calorie row
E: 15 heavier Wall Ball

minutes 21-30
O: 12/9 calorie row
E: :30 max rep Push Ups

Quote of the day: “We can only judge the future from what we have suffered in the past.” - Themistocles

Aidan MalodyComment
071219

Strict Pull Ups 5,4,3,2,1

7 Rounds for time
7 DB Clean
5 DB Thrusters
3 Renegade Row/arm
1 Rope Climb

Men: 50-lb dbs
Women: 35-lb dbs

Quote of the day: “No citizen has a right to be an amateur in the matter of physical training…what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.” - Socrates (one of my personal favorite quotes and beliefs)

Aidan MalodyComment
071119

30min EMOM

1. :30 Double Unders
2. :30 HS Hold
3. :30 Sit Ups

Quote of the day: “He is happiest, be he king or peasant, who finds peace in his home.” - Johann Wolfgang von Goethe

Aidan MalodyComment
071019

A. 8-10min to find a heavy single Strict Press (from the floor)

B. 5k Run Time Trial
*wear your running shoes

(B2) 55 reps @65% 1RM strict press

Quote of the day: “I have never been hurt by what I have not said.” - Calvin Coolidge

Reminder: this is a time trial. We take our time trials serious. Even staff does them. So do not think you are getting out of this. If not today, then next time you are in. This is one of the things that we are testing and re-testing in this new cycle, so let’s kick butt and get it done with!

Aidan MalodyComment
070919

OT4 (1:00) x5

Row 500m
10 DB Push Jerks/arm
remaining time max rep pull ups

Quote of the day: “Sports do not build character. They reveal it.” - Heywood Broun

Aidan MalodyComment
070819

A. Build to a heavy DB Snatch

B. Cascade Qualifier Workout 5
DB Snatch
DB Squat
27-21-15-9-15-21-27
For time


Quote of the day: “Your pain is the breaking of the shell that encloses your understanding.” - Khalil Gibran

Aidan MalodyComment
070519

A. DB Bench 7,7,7,7,7

B. Cascade Qualifier Workout 5

DB Snatch
DB Squat
27-21-15-9-15-21-27

For time
(no time cap)

Quote of the day: “Whenever you have taken up work in hand, you must see it to the finish. That is the ultimate secret of success. Never, never, never give up!” - Dada Vaswani

Aidan MalodyComment
070419

100m Farmer carry 50-lb/35-lb
100 Double unders
50 Sit ups
100m Farmer carry 50-lb/35-lb
80 Double unders
40 Sit ups
100m Farmer carry 50-lb/35-lb
60 Double unders
30 Sit ups
100m Farmer carry 50-lb/35-lb
40 Double unders
20 Sit ups
100m Farmer carry 50-lb/35-lb
20 Double unders
10 Sit ups

Quote of the day: “It’s Fourth of July weekend, or, as I call it, Exploding Christmas.” -Stephen Colbert

Aidan MalodyComment
070319

A. Push Press 10,8,6,4,2

A. Cascade Qualifier Workout 6

Macho Man Ladder

EMOM to failure

3 Power Clean
3 Front Squat
3 Shoulder to overhead

Perform 9 reps every minute on the minute until you fail.

Once you fail bar stays at the same weight and the workout changes to amrap of the same barbell complex for 15 minutes

Men add 10# each minute.
Women add 5# each minute.

Starting weights

Rx: Men 115#, Women 85#
Masters(35+)/Scaled: Men 95#, Women 65#

Quote of the day: “Many a man curses the rain that falls upon his head, and knows not that it brings abundance to drive away the hunger.” - Saint Basil

Aidan MalodyComment
070219

Pendlay Row 6,6,6,6,6

20min AMRAP
250m run
15 Pull ups
15 Burpees
15 2KB Deadlift

Quote of the day: “Everyone has inside of him a piece of good news. The good news is that you don't know how great you can be! How much you can love! What you can accomplish! And what your potential is!” - Anne Frank

Aidan MalodyComment
070119

1RM Snatch

6min AMRAP
"The Chief"
3 Power cleans 62/43
6 Push ups
9 Air squats

Quote of the day: “Tutte le verità sono facili da capire una volta che sono state rivelate. Il difficile è scoprirle. (All truths are easy to understand once they are discovered. What is difficult is to discover them.)” - Galileo Galilei

Aidan MalodyComment
062919

25 Shoulder-to-overhead
Stair run
20 STO
Stair run
15 STO
Stair run
10 STO
Stair run
5 STO
Stair run

20min time cap
Rx: 60k/40k

Quote of the day: “Non puoi insegnare niente a un uomo. Puoi solo aiutarlo a scoprire ciò che ha dentro di sé.” (You cannot teach a man anything. You can solely help him discover it within himself.) - Galileo Galilei

Aidan MalodyComment
062819

A. Hang power clean 10,8,6,4,2

B. Cascade Qualifier Workout 4

30 Wall Ball
60-ft Lunges
30 Wall Ball
30 Toes-to-bar
30 Wall Ball
60-ft Lunges
30 Wall Ball
30 Muscle Ups

14 minute time cap
Rx: 50-lb/35-lb dumbbells
20-lb/14-lb wall ball

Quote of the day: “If no pain, then no love. If no darkness, no light. If no risk, then no reward. It's all or nothing. In this damn world, it's all or nothing.” - Glennon Doyle Melton

Aidan MalodyComment
062719

Every minute for 30 minutes
1) :30 odd object hold
2) :30 AC
3) :30 Push ups
4) :30 Row
5) :30 Max strict pull ups, then kip
6) Rest

Quote of the day: “Take chances, make mistakes. That's how you grow. Pain nourishes your courage. You have to fail in order to practice being brave.” - Mary Tyler Moore

Aidan MalodyComment
062619

Cascade Qualifier Workout 3

Row 5000m, in remaining time establish 1 RM Deadlift
25 minute time cap - men
28 minute time cap - women

Quote of the day: “The pain in your legs is a hell of a long way from your heart.” - Unknown

Aidan MalodyComment
062519

15 Pull ups
15 Burpees
x3
(rest 5:00)
15 KBS 32/24
15 Burpees
x3
(5:00)
15 Plate ground-to-overhead 20/15k
15 Burpees

Quote of the day: “We don't develop courage by being happy every day. We develop it by surviving difficult times and challenging adversity.” - Barbara De Angelis


Aidan MalodyComment
062419

A. 1RM Clean & Jerk

B. For time complete:
30-20-10 Thrusters
30-20-10 Push ups
9min time cap

Mens weight: 20k,30k,40k
Womens weight: 15k,20k,25k

Quote of the day: “All we have is today. Just live it. We don't know about tomorrow. So, enjoy the day. Love yourself, and spread love around.” - Charlotte Rae

Aidan MalodyComment
062219

OTM x10
O: 20/15 cal row
E: 3 Hang cleans, increasing weight

(2:00)

OTM x10
O: 100m Run
E: 5 Deadlift, increasing weight

(2:00)

OTM x10
O: 14 Burpees
E: 7 Thrusters, increasing weight

Quote of the day: “Nothing is work unless you'd rather be doing something else.” - George Halas

Aidan MalodyComment