2/29/12

"The will to win, the desire to succeed, the urge to reach your full potential... these are the keys that will unlock the door to personal excellence."
-Confucius

For time:

120 Push Press(115/85)

--with 5 ring dips on the minute--

2/28/12

"Keep your broken arm inside your sleeve."

--Chinese Proverb

40-30-20-10

Lunges(20/14)

RussianTwists(20/14)

--with 100m sprint between rounds--

2/27/10

A diplomat is a man who always remembers a woman's birthday but never remembers her age.
- Robert Frost

"Braach"

1-10

Power Cleans(BW)

--with 10 Pullups and 15 Double Unders between rounds--

Sound familiar?

Were gonna miss you Carl!! Thanks again to everyone who came out on saturday for the going away party. It was a great time, lots of good food and good times!

2/24/12

"In the long run, a short cut seldom is."
- Malcolm Forbes

Nasty Girls

3 Rounds

50 Airsquats

7 Muscle Ups

10 Hang Cleans(135/95)

2/22/12

When you are not practicing, remember, someone somewhere is practicing, and when you meet him he will win.

--Ed Macauley

3 Rounds

12 Deadlifts(255/155)

14 Bar Facing Burpees

16 Wallballs

2/21/12

"To be thrown upon one's own resources, is to be cast in the very lap of fortune."
- Benjamin Franklin

1-10

Squat Snatches(115/85)

--with 20 double unders between rounds--

2/20/12

"It is a good rule in life never to apologize. The right sort of people do not want apologies, and the wrong sort take a mean advantage of them."
- P.G. Wodehouse

Tabata Something Else

8 rounds of Tabata each:

Pullups

Pushups

Situps

Squats

2/17/12

"If you care enough for a result, you will most certainly attain it."
- William James

AMRAP 4

OHS (95/65)

--1 min rest--

AMRAP 6

6 Wallballs

6 T2B

--1 min rest--

AMRAP 8

8 Press (45.45)

8Burpees

2/15/12

"A man who wants to lead the orchestra must turn his back on the crowd."
- Max Lucado

"Cindy"

AMRAP 20

5 Pullups

10 Pushups

15 Airsquats

2/14/12

"Truth is the secret of eloquence and virtue, the basis of moral authority; it is the highest summit of art and of life."
- Henri Frederic Amiel

50-40-30-20-10

Situps

KB Swings(1/1.5)

--with 5 Box Jumps on the minute--

2/13/12

"Millions saw the apple fall, but Newton was the one who asked why."
- Bernard Baruch

Crossfitters Choice!!

"Grace"

30 Clean an Jerks (135/95)

--or--

"Isabelle"

30 Snatches (135/95)

+

R.E.C.

2/10/12

"You cannot dream yourself into a character; you must hammer and forge yourself one."
- Henry David Thoreau

For Time:

50 Airsquats

25 KB Swings

50 Airsquats

25 KB C&J

14 TGU

25 KB C&J

50 Airsquats

25 KB Swings

50 Airsquats

2/8/12

"Merely having an open mind is nothing. The object of opening the mind, as of opening the mouth, is to shut it again on something solid."
- G.K. Chesterton

3 Rounds

75 DoubleUnders

15 Jerks (50% BW)

5 HSPU

75 DoubleUNders

15 Dips

5 HSPU

Make sure to get on www.mobilitywod.com and check out all the quick and easy soft tissue fixes for those nagging areas. Heres a good one for working on shoulders, seems to be a common sore area for everyone in the gym!

2/7/12

"Failure is only guaranteed when you don't try" 

-- Anonymous

10 Rounds

7 Front Squats(135/95)

7 L-Pullups 

2/6/12

"Randy"
75 Power snatches(75/45)

--Full Recovery--

75 Burpees

2/3/12

Said like a Champ!

Wallball/Burpee

21-15-9

Wall Balls

Burpees

-- Everyones favorite!! Time too shine guys and get a PR. Make sure to come in tomorrow if your competing on saturday for some competition pre-game. --