3/29/12

"Believe you can and you're halfway there."
--Theodore Roosevelt

5 Rounds

9 Clean &Jerk(135/95)

300m Run

3/28/12

"You are no better than you should be."
--Francis Beaumont

-Muscle Up Practice-

Then

AMRAP 18

2 Muscle Ups

12 KB Swings(1.5/1)

24 Russian Twists


DON'T FORGET We will be closed from 1-4pm on Wednesday the 28th, Don't worry though the 12-1pm class and 4-6pm classes are all a go so come in and get your 


sweat on!!

3/27/12

"What we call 'Progress' is the exchange of one nuisance for another nuisance."

-Havelock Ellis

For Time:

100 Airsquts

50 Box Jumps

25 Burpees

40 Pistols

20 Burpee Broad Jumps

3/26/12

"People need to be reminded more often than instructed"

-Samuel Johnson

10 min Handstand work

-then-

"Diane"

21-15-9

Deadlift(225/135)

HSPU

QUICK NOTICE- We will be closed from 1pm to 4pm on Wednesday the 28th. Sorry for any inconveniences!! 

3/23/12

"I never knew whether to pity or congratulate a man on coming to his senses."
--William Makepeace Thackeray

5 Rounds

10 Bar Facing Burpees

12 Thrusters(95/65)

200m Run

3/21/12

"When your only tool is a hammer, everything looks like a nail"

--Anonymous

AMRAP 20

8 Pullups

12 Situps

16 Double Unders

3/20/12

"A coach is someone who can give correction without causing resentment."
- John Wooden

3 Rounds

30 Deadlifts(135/95)

100m Run backwards

15 Front Squats

100m Plate Carry(45/35)

Quick Notice too guys, this Thursday the 22nd, the evening class will be moved to:

6:30-8:30pm

Sorry for any inconvenience! It will be just for this week!

3/19/12

"A man who has committed a mistake and doesn't correct it is committing another mistake."
- Confucius

Before the WOD choose one or the other:

Max Pushups

Max Weighted Pushup

For Time:

135 Clapping Pushups

--with 3 Turkish getups on the minute--

On the Lighter Side:

10 Rounds:

7 Pushups

7 Body Rows

3 TGU

3/16/12

"What is robbing a bank compared with founding a bank?"
- Bertolt Brecht

For Time:

50 Mnt. Climbers

300m Run

25 Deadlifts(225/135)

300m Run

50 Wallballs

300m Run

25 Ring dips

300m Run

50 Situps

300m Run

3/14/12

"Sorrow is the mere rust of the soul. Activity will cleanse and brighten it."
- Samuel Johnson

For Time:

150 KB Swings BB(200)

-- with 5 pullups on the minute-- BB(2 Muscle Ups)

3/13/12

"Change is inevitable - except from a vending machine."

-Robert C. Gallagher

4 Rounds

50 Squats

25 Burpees

--30 second rest between rounds--

3/12/12

"What a man believes may be ascertained, not from his creed, but from the assumptions on which he habitually acts."
- George Bernard Shaw

"DT"

Deadlift(155/115)

Hang Clean(155/115)

Push Jerk(155/115)

3/9/12

"The key is to keep company only with people who uplift you, whose presence calls forth your best."
- Epictetus

Crossfit Open WOD 3

AMRAP 18

15 Box Jumps(24/20)

12 Push Press(115/75)

9 T2B

3/7/12

I don't want life to imitate art. I want life to be art.

--Ernst Fischer

For Time:

20 Muscle Ups

--2 min rest--

3 Rounds:

15 C2B pullups

13 KB Swings

11 Ring Dips

3/6/12

"Success is liking yourself, liking what you do, and liking how you do it."

--Maya Angelou 

10 Rounds

10 Med-ball Squat Cleans

10 Burpee

3/4/12

"The ultimate aim of the ego is not to see something, but to be something."
-Muhammed Iqbal

15-12-9-6-3

 Power Cleans(135/95)

HSPU

100m Plate Carry(45/25)

3/2/12

"A wise man should have money in his head, but not in his heart."
- Jonathan Swift

AMRAP 14

12 Step-Ups(45/25)

10 Plate Kickers(45/25)

8 Deadlifts(185/115)