CrossFit On the River

Wednesday, February 22

admin — Wed, 22 Feb 2012 23:56:53 +0000

The Four Agreements

1. Be impeccable with your word.
2. Don’t take anything personally.
3. Don’t make assumptions.
4. Always do your best.

Miguel Ruiz

WOD

A.) Push Press

3 sets of 10

B.) 4 Rounds

400 m Run

6 HSPU

8 (per arm) 1 arm KB Swings @ 53, 35

Tuesday, February 21

admin — Wed, 22 Feb 2012 02:17:49 +0000

Make everything as simple as possible, but not simpler.

~ Albert Einstein

Embrace the burpee

One More!

WOD...What's with the red circle? RX+!

WOD

AMRAP 15

20 Burpees

25 KB SDHP @ 53, 35

*More pics on our FB page!

Monday, February 20

admin — Tue, 21 Feb 2012 02:22:22 +0000

Believe you can and you’re halfway there.

~ Theodore Roosevelt

Jen and Adam

Parents, 14 minutes of CF is harder than hours of chores. Expect more!

WOD.....It was a GREAT day! Post your solid efforts in comments.

WOD

A.) 2 sets of 20 Deadlifts

B.) “Grace”

30 Clean and Jerks @ 135, 95

(Compare to 10/10/11)

Saturday, February 18

admin — Sat, 18 Feb 2012 22:54:25 +0000

I get by with a little help from my friends.

~ John Lennon

Team WOD

Encouragement

Friday, February 17

admin — Fri, 17 Feb 2012 21:34:43 +0000

Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.

~ Lance Armstrong

Jackie....The reason for the long rows this week....

Elevation!

WOD

“Jackie”

1000m Row

50 Thrusters @45, 33

30 Pull-Ups

Thursday, February 16

admin — Fri, 17 Feb 2012 02:37:03 +0000

The best way to find yourself is to lose yourself in the service of others.

~ Gandhi

Spring Training at OTR

WOD

5 Rounds

15 2-hand KB Snatch @53, 35

15 Sit-Ups

15 Wallballs @ 20, 14

Wednesday February 15

admin — Thu, 16 Feb 2012 03:54:54 +0000

Everyone thinks of changing the world, but no one thinks of changing himself

Tolstoy

We HEART burpees!

WOD

8 Rounds

10 Burpees

15 Jumping Lunges

20 D/U

25m Shuttle Sprint (5×5)

*90 sec rest between intervals

Tuesday February 14

admin — Wed, 15 Feb 2012 02:37:25 +0000

We cannot direct the wind, but we can adjust the sails

Bertha Calloway

WOD

AMRAP 10

30 D/U

15 Snatch @ 75, 55

Monday February 13

admin — Tue, 14 Feb 2012 03:08:10 +0000

God give me strength to face a fact though it slay me

Thomas Huxley

Awkward family photo from Cupids Undie Run!

12 Superhero Gorillas tonight!!!!

Rhonda W.

Melissa P.

WOD

“Cindy”

AMRAP 20

5 Pull-ups

10 Push-ups

15 Squats

OR

“Jack”

AMRAP 20

10 Push Press @ 115, 75

10 KB Swings @ 53, 35

10 Box Jumps @ 24, 20

Thursday February 9

admin — Fri, 10 Feb 2012 02:04:37 +0000

What’s a lacrosse ball?

The TFA Roadrunners, just before starting their mobility WOD

OR

This will only take 28 minutes…..

Justin, before starting a 49 minute group WOD…

I vote we change "Bear Crawls" to "Gorilla Crawls"

WOD

5 Rounds

500m Row

10 OHS @ 95, 65

*max effort each round

**rest as needed between rounds