032119

A. 5 x 3 Bench Press


B. 15 min time cap
50 du
10 mat bear crawl
x 10

Quote of the day: “When you complain, you make yourself a victim. Leave the situation, change the situation, or accept it. All else is madness.” Eckhart Tolle


Aidan MalodyComment
032019

30min AMRAP of:

Row 500m
1 rope climb
20 burpees
1 rope climb

Quote of the day: “There's no glory in climbing a mountain if all you want to do is to get to the top. It's experiencing the climb itself - in all its moments of revelation, heartbreak, and fatigue - that has to be the goal.” - Karyn Kusama


fb99965b711d6c2defc9571eac929546.jpg
Aidan MalodyComment
031919

10 DB Push press
:30 AC max effort
(6:00)
x6-8

Quote of the day: “It's not that I'm so smart, it's just that I stay with problems longer.” - Albert Einstein

Aidan MalodyComment
031819

A. Banded Deadlift 5x5

B. 3 rounds for time
15 Deadlifts BW
800m Run

Quote of the day: “Luck is great, but most of life is hard work.” - Iain Duncan Smith

Aidan MalodyComment
031519

19.4 is here and it is AWESOME!

For total time:
3 rounds of:
  10 snatches
  12 bar-facing burpees

Rest 3 minutes

Then, 3 rounds of:
  10 bar muscle-ups
  12 bar-facing burpees

M 95 lb.
W 65 lb.

Time cap: 12 minutes

Get all the deets on the CrossFit Games site.

"I've never seen any life transformation that didn't begin with the person in question finally getting tired of their own bullshit." -- Elizabeth Gilbert

Jordan HollandComment
031419

AC 1:00
(1:00)
Row 1:00
(1:00)
Jump rope-alternate step 1:00
(1:00)
Man makers 1:00
(1:00)
x 4

Quote of the day: “As a child my family's menu consisted of two choices: take it or leave it.” - Buddy Hackett


Aidan MalodyComment
031319

Run 400m
7 snatches

x 7
(repeat from 012519)

Quote of the day: “A lot of times, people are reserved or maybe scared of testing what your body is capable of. I'm not.” - John Cena


Aidan MalodyComment
031219

20min EMOM

E: Row 15-20 cal
O: 15 ring push ups or ring dips

Quote of the day: “Humor is everywhere in that there's irony in just about anything a human does.” - Bill Nye

Aidan MalodyComment
031119

A. OHS 1rm

B. 10min AMRAP
10 alt. DB squat snatch 50/35
10 Pull ups

Quote of the day: “It is easier to prevent bad habits than to break them.” - Benjamin Franklin

Aidan MalodyComment
030819

CrossFit Open Workout 19.3

For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

Men: 50-lb. dumbbell, 24-in. box 
Ladies: 30-lb. dumbbell, 20-in. box
Time cap: 10 minutes


Quote of the day: “I'm always trying to turn things upside down and see if they look any better.” - Tibor Kalman


dog-tricks-3.jpg
Aidan MalodyComment
030719

2:00 DU
(1:00)
2:00 sit ups
(1:00)
2:00 Row cals
(1:00)
x3

Quote of the day: “Life can only be understood backwards; but it must be lived forwards.” - Søren Kierkegaard

Aidan MalodyComment
030619

20min AMRAP
5 DB Push Press
5 CBD/leg
10 DB Push Ups
10 Walking Lunges

Quote of the day: “Get your facts first, then you can distort them as you please.” - Mark Twain

Aidan MalodyComment
030519

Helen
3 rounds for time of:
Run 400m
21 Swings 24/16
12 Pull ups

Quote of the day: “Be stupid, be dumb, be funny, if that's who you are. Don't try to be someone that society wants you to be; that's stupid. So be yourself.” - Christina Grimmie

Aidan MalodyComment
030419

:45 sec max clean and jerk
:45 max burpees
:45 max cal AC
(7:00)
x 4-5

Quote of the day: "Happiness is an attitude. We either make ourselves miserable, or happy and strong. The amount of work is the same." - Carlos Castaneda

Aidan MalodyComment
030119

This week’s Open workout is a repeat from 2016 and I think the same principles apply so enjoy this throwback tips video. I was so much younger, prettier, and stronger back then.

CrossFit Open Workout 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 62k/38k
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 84/52
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 102/66
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 125/80
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 143/93

Stop at 20 minutes.

Quote of the day: “If I pass out, please note my time.” - Anonymous

Aidan MalodyComment
022819

A. Double Under and Triple Under skill work

B. Complete:
Row 500m
Run 400m
x 5

Quote of the day: “Success is no accident. It is hard work, perseverance, learning, studying, sacrifice and most of all, love of what you are doing or learning to do.” Pele

Aidan MalodyComment
022719

24min EMOM
1) PC + HC + FS
2) :10 AC Sprint
3) 3-5 sPull Ups

Quote of the day: “You cannot shake hands with a clenched fist.” Indira Gandhi

Aidan MalodyComment
022619


A. 10ish min to find 1RM-ish SA DB Push Press

B. 5 rounds for time
10 DB Push Press RA
10 RA OH DB Lunge Steps
10 DB Push Press LA
10 LA OH DB Lunge Steps
20 sit ups
*performed at 70%ish of what you got on A

(Injured shoulder people, come anyways. We will have something else for you)

Quote of the day: “Nothing is too small to know, and nothing is too big to attempt.” - William Van Horne


Aidan MalodyComment
022519

A. 3 sets
OHS @3331 x5 (2:00)

B. 3 sets
15 Russian Swings (:30)
3 Wall Walks :10 hold at the top (:30)
:30 Goblet Hold Wall Sit (:30)
AC 22/16 cal sprint (1:30)

Quote of the day: “Being deeply loved by someone gives you strength, while loving someone deeply gives you courage.” - Lao Tzu

Aidan MalodyComment
022219

Open 19.1 Workout

15min AMRAP of:
19 Wall Ball 20/14
19 Calorie Row

Quote of the day: “In training, you listen to your body. In competition you tell your body to shut up.” – Rich Froning

Aidan MalodyComment