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Sunday – “Strength and growth come only through continuous effort and struggle.” Napoleon Hill

October 12, 2014
All Levels
Teams of 4:
3,000m row
50 thrusters 95/65
200m OH plate carry 45/25
400m buddy carry
*2 people off the ground to advance
30 team burpees in unison
50 front squats 95/65
50 S2OH 95/65
10:12a 10:12b 10:12c 10:12d 10:12e 10:12f 
Hero
Gallant
For time:
Run 1 mile with a 20 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20 pound medicine ball
15 Burpee pull-ups
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U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, Virginia, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean. He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph.
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Saturday – “You have power over your mind – not outside events. Realize this, and you will find strength.” Marcus Aurelius

October 11, 2014

OLY TOTAL

*ALL your hard work over the past 3 months pays off TODAY!

**COME Prepared (bring your food, shakes, caffeine, and Do or Die attitude!

***IT’S gonna rain PR’s today!!!

 

10:11oly15 10:11oly1 10:11oly14 10:11oly13 10:11oly12 10:11oly11 10:11oly10 10:11oly9 10:11oly8 10:11oly7 10:11oly6 10:11oly5 10:11oly4 10:11oly3 10:11oly16 10:11oly17 10:11oly19 10:11oly18

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Friday – “Some of us think holding on makes us strong; but sometimes it is letting go.” Hermann Hesse

October 10, 2014
CF1
1) 8 min EMOM
:10 – :15 L-Sits (off 2 boxes)
 
2) 8 min EMOM
2-3 rope stand-up & downs
 
3) 50 hand-release burpees for time
 
4) 5 x 1 minute plank holds
:30′s rest between sets
 10:10cf1c 10:10cf1b 10:11cf1a
CF2

*if you are doing Oly Total tomorrow, you should NOT be doing this workout!!!!!!!

Deadlift 5 x 5
 
5 rounds for time of:
30 Dbl U’s
7 C2B’s
10 front squats 165/115
10 box jumps 30/24
 10:10cf2a 10:11cf2b 10:10cf2c
 

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Thursday – “A flower cannot blossom without sunshine, and man cannot live without love.” Max Muller

October 9, 2014
CF1
every 90′s for 15 minutes
5 Burpees
7 Cal’s Rowed
15 WBS
 
CF2
Push Press
10 minutes to find a max
 
15 min AMRAP
10 Games push-ups
10 box jumps
10 push press 95/65
30 Dbl U’s
 10:9cf2c 10:9cf2b 10:9cf2a
fitblr fitspo healthy fitspiration healthy foods don't eat crap
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Wednesday – “There are those who look at things the way they are, and ask why… I dream of things that never were, and ask why not?” Robert Kennedy

October 8, 2014
CF1
Power Clean technique
10 minutes to find a max PC
 
5 RFT (18 min cap)
7 power Cleans (try to use 75-85% of above max)
14 burpees
21 lateral hops over bar
 10:8cf1c 10:8cf1a 10:8cf1b
CF2
Power Clean *& push jerk up to 80% of your PC
*build by 5-10# to focus on technique
then…
Clean & Jerk up to 85%
*if you feel good try for a new PR!
 
Michael
3 RFT
800m run
50 sit-ups
25 bar good mornings
 10:8cf2c 10:8cf2a 10:8cf2b

Oly Total this weekend!

 
Just like we did for the CrossFit Total:
1) bring lots of food and stancks
2) be early for extra warm-up
3) stretch the night before, 30 minutes before going to bed.
4) bring your coffee, Red Bull, etc!
5) be ready to hit your new PR’s and cheer others on to do the same!
 
 
 
 

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Tuesday – “If you want a happy ending, that depends, of course, on where you stop your story.” Orson Welles

October 7, 2014
CF1
20 min EMOM
5 OH squats
30-50 single unders
 10:7cf1a 10:7cf1b 10:7cf1c
CF2
3 sets of max sets of
pull-ups + ring dips
rest 2 minutes between
 
DIA-FRAN-BETH
(a mis of Diane/Fran/Elizabeth)
 
21 dL’s 225/155
21 HSPU’s
15 Thrusters 95/65
15 pull-ups
9 Squat Cleans 135/95
9 ring dips
 10:7cf2a 10:7cf2b 10:7cf2c
 

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Monday – “If I’m free, it’s because I’m always running.” Jimi Hendrix

October 6, 2014
CF1
Nutrition Challenge WOD
 
Cindy
20 min AMRAP
5 pull-ups
10 push-ups
15 air squats
*whatever modifications you made when you first did this challenge must be repeated, even if you got stronger, got your kip, or can now do push-ups on our toes!  We want repeat all conditions for the test.
10:6cf1a 10:6cf1c 10:6cf1d 
CF2
Power Snatch up to 80% of your PS, then…
Snatch up to 85%
 
3 rounds: (15 min cap)
400m run
20 clapping push-ups
10 OHS
 10:6cf2a 10:6cf2b 10:6cf2c
or Cindy if you are finishing up the Nutrition Challenge
 
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Sunday – “Faith consists in believing when it is beyond the power of reason to believe.” Voltaire

October 5, 2014
All Levels
Teams of 4
75 tam sit-ups (arms interlaced)
then:
3 rounds each relay style
1 rope climb (or 2 rope stand up & downs)
15 air squats
 
400m run 135/95
2 people hold 1 bar
 
2,400m row (600m each)
 10:5SunAll110:5SunAll210:5SunAll3
Hero
Schmalls
Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,
Run 800 meters
Post time to comments.
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U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

 

 

 

 

 
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