Off the grid

We're back!!!

Went on vacation to Arizona for a few days. My wife attended a seminar for work & we piggybacked a vacation off of it. Stayed at a great resort, visited friends, family, and generally had a great time. Class is back on for tonight & Saturday. Hope to see you there.

“Work while you have the light. You are responsible for the talent that has been entrusted to you.”

Henri Frederic Amiel


Back Squat
5-5-5-5-5

"Whenever you do a thing, act as if all the world
were watching."
Thomas Jefferson

WOD
15 Deadlift
15 box jumps
15 push ups
3 rounds for time
+
50 sit ups
post load & time to comments

"Most people have the will to win, few have the will to prepare to win."

Bobby Knight

WOD

Military Press 3, 3, 3
Push Press 3, 3, 3
Jerk 3, 3, 3

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Nolan named this workout "Quad Sucker"

Sounds like he and Chris are building up quite a nice Garage Gym also.


Schweaty Kettlebell

"Experience is one thing you can't get for nothing."

Oscar Wilde


25 swings (55 or 35 lbs)
25 squats

6 Rounds

post time to comments

"Nobody who ever gave his best regretted it."

George Halas

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments

Another sunny day......get out and enjoy it.
Bike, run, play some hoops.

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

"The world hates change, yet it is the only thing that has brought progress."
Charles Kettering

Snatch
7x3

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10 Thrusters

15 SDL High Pull

10 Burpees

15 Box Jumps

5 rounds

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"The Way is in training."
Musashi



CrossFit Total

Back Squat 1-1-1
Military Press 1-1-1
Deadlift 1-1-1

add weight each set
Post max load to comments

"Never look back unless you are planning to go that way. "
Thoreau

• DB Swings
• Box Jump
• Thruster
• Burpee

30, 20, 10 For Time

"Do what you can, with what you have, where you are."
Teddy Roosevelt






Workout:

Overhead Squat: 5-5-5-5-5

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"Courage is resistance to fear, mastery of fear - not absence of fear."

Mark Twain

Five rounds for time of:
50 Squats
100 Rope jumps

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"The doors of wisdom are never shut. "
Benjamin Franklin

Thruster: 5-5-5-5-5

Then....
21-15-9
Dumbbell Thruster (Gents use 25# dumbbells and ladies use 15#)
Push Ups

Post max 5 rep Thruster and time for Thruster/Push Up to comments.

"Any fool can criticize, condemn, and complain - and most fools do."
Dale Carnegie

For time
5 rounds of:
15 Burpees
15 Box Jumps

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“Thunder is impressive, but it is lightning that does the work.”
Mark Twain

WOD

800 meter run
________
Deadlift
3-3-3-3-3

Rest as needed

Shoulder Press
3-3-3-3-3

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He who has a why to live for can bear almost any how.
- Friedrich Nietzsche

Three rounds for time of:
35 Double-unders
95 pound Thrusters, 25 reps
15 Pull-ups

If you can't do double-unders, do 70 single jumps
Substitute 25, 45, or 65 lbs for thrusters
Jumping or band assisted pull-ups

post time to comments.