Fri, Jun 1

For time:

2 rounds

deadlift, 15 reps, 225/155#

Box Jump, 24/18″

Rest, 1 minute

2 rounds

Wall Ball, 15 reps, 20/15#

Toes-to-bar, 15 reps

Rest, 1 minute

2 rounds

Run, 200 meters

GHD Sit-up, 15 reps

Rest, 1 minute

“You miss 100 percent of the shots you never take.”
- Wayne Gretzky

 

1970-01-01

Thu, May 31

Open WOD:

Make-up WOD

Mobility

Endurance

“Coaching helps you take stock of where you are now in all aspects of your life, and how that compares to where you would like to be.”
-Elaine MacDonald

1970-01-01

Wed, May 30

AMRAP x 15 minutes:

Burpee, 10 reps

Rest, exact time for the 10 reps above

“The task of the excellent teacher is to stimulate ‘apparently ordinary’ people to unusual effort. The tough problem is not in identifying winners: it is in making winners out of ordinary people.”
-K. Patricia Cross

 

1970-01-01

Tue, May 29

For time:

Row/run, 1000 meters

Wall Ball, 75 reps, 20/15#

Row/run, 1000 meters

Pull-up, 30 reps

“The dream begins with a teacher who believes in you, who tugs and pushes and leads you to the next plateau, sometimes poking you with a sharp stick called ‘truth.’”
- Dan Rather

1970-01-01

Mon, May 28

WOD for Warriors

“21 Guns”

For time;

Partner #1:

Pull-ups, 21 reps

Burpee Box Jumps, 21 reps, 20/18″

Fireman’s Carry Back Squats, 21 reps

Burpee Box Jumps. 21 reps

Pull-ups, 21 reps

Partner #2: executes

Partner #1 again,

Partner #2 again

1970-01-01

Sun, May 27

Rest day

“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’”
- Muhammad Ali

 

1970-01-01

Sat, May 26

Gym closed in honor of Memorial weekend.

We walked among the crosses
Where our fallen soldiers lay.
And listened to the bugle
As taps began to play.

The Chaplin led a prayer
We stood with heads bowed low.
And I thought of fallen comrades
I had known so long ago.

They came from every city
Across this fertile land.
That we might live in freedom.
They lie here ‘neath the sand.

I felt a little guilty
My sacrifice was small.
I only lost a little time
But these men lost their all.

Now the services are over
For this Memorial Day.
To the names upon these crosses
I just want to say,

Thanks for what you’ve given
No one could ask for more.
May you rest with God in heaven
From now through evermore.

1970-01-01

Fri, May 25

“Manion”

7 rounds for time:

Run, 400 meters

Back Squat, 29 reps, 135/95#

First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

 

“The concentration and dedication – the intangibles – are the deciding factors….
between who won and who lost.”
- Tom Seaver

1970-01-01

Thu, May 24

Open WOD:

Make-up WOD

Mobility

Endurance

“Do not let what you cannot do interfere with what you can do.”
- John Wooden

1970-01-01

Wed, May 23

5 rounds for time:

One-arm Kettlebell Snatch, 10 reps (5 reps each arm), 63/44#

Run, 200 meters

“The man who can drive himself further once the effort gets painful
is the man who will win.”
- Roger Bannister

1970-01-01