WOD 7/15

Snatch
1-1-1

then…

15-12-9
Dumbell Thrusters (55, 35)
Pull-ups

Create a definite plan for carrying out your desire and begin at once, whether you ready or not, to put this plan into action. -Napoleon Hill

Random Paleo Benefits

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AM Results    
Linda Skill Work 3:00 (5lb, Ring)
Michelle 40, 50F, 45 3:13 (10lb, Jump)
Jennie 45, 55, 65F 8:55 (15lb, Blue Band)
Michael 95, 105 ROM, 95 6:25 (35lb)
Rob 95, 105, 120F 4:22 (35lb)
Lauren Skill 3:55 (15/5lb, Jump)
Ally Skill 3:42 (10lb, Jump)
Will Skill 3:58 (20lb, Jump)
Lyzz 55, 65, 70 4:03 (20lb, Blue Band)
Blake 110, 125F, 125F 4:22 (35lb)
Stephen Skill 5:18 (20lb)
Kristen Skill 3:42 (10lb, Jump)
Tina 40, 45F, 45 3:42 (10lb, Jump)
Brianne 40, 45F, 45F 2:55 (15lb, Jump)
Dillon 45, 50F, 50 2:55 (15lb, Jump)
Dave Skill 4:11 (35lb, Jump)
Paige Skill 3:42 (20lb, Jump)
Daniel 100, 105, 125F 4:24 (35lb)
Laura Skill 3:14 (20lb, Jump)
PM Results    
Ryan 100F, 100, 105 4:35 (35 lb)
Mel 65, 70F, 70 4:19 (20 lb, White Band)
Wes 200, 205F, 205  3:42 Rx
Keir 145, 155, 165F 6:38 Rx
Sherman 95, 115, 135F 4:21 (35 lb)
Boice Skill Work 3:36 (35 lb)
Erika Skill Work  4:58 (5 lb, Jump)
J.J. Skill Work  5:52 (10 lb, Green Band)
Aurelia Skill Work 5:07 (15 lb, Jump)
Jamie Skill Work 3:50 (15 lb, Jump)
BWOD    
Paxson 3:38 (50 WB, 500 M row)  
Kevin 4:27 (30 WB, 400 M Run)  
Melanie 3:46 (30 WB, 400 M Run)  

WOD 7/14

Tabata mash-up
KB Swings (24 K, 16K)
Burpees

Score= Highest round on each movement

If you don’t see yourself as a winner, then you cannot perform as a winner. -Zig Ziglar

*If you are on Facebook please join our group and RSVP for our two upcoming events on July 25th:
Free Workout in the Park
80s Bodacious Bar Run
If not, you can RSVP on the events pages to the right.

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PM Results
800 M Burpees & Swings
Michael K. 2:58 17 Rx
Stephen 3:01 17 Rx
Jennie 3:47 18 (12K)
Laura 4:02 16 (12K)
Rob 3:11 21 Rx
Lauren 3:42 21 (15 lb)
Blake 3:50 20 Rx
Dave 3:32 18 (16K)
Kristin 4:10 25 (Squats, Box Jumps)
Dillon 3:22 18 (20 lb)
Kristen 4:44 15 (10 lb)
Brianne 3:16 17 (12K)
Tina 3:39 13 (15 lb)
Tara 3:37 18 (12K)
PM Results
Chris 3:07 20 (16K)
Seth 2:44 21 (16K, DNF)
Sheena 2:41 17 (12K)
Wes 2:50 21 Rx
Keir 2:30 22 Rx
Melanie 3:12 20 Rx
Fernie 2:31 22 (12K)
Walker 3:33 17 (12K)
Erika 5:14 19 (15 lb)
Aurelia 6:33 15 (12K)
Smeth 2:49 20 Rx
Boice 2:35 21 Rx
Boone 2:25 23 Rx
B-WOD
Matt 4:14 (40 Wall Balls @ 10lb, 500m Row)

WOD 7/13

30 Goblet Squats (55 lbs, 35 lbs)
10 Pull-ups
15 Goblet Squats (55 lbs, 35 lbs)
15 Pull-ups
10 Goblet Squats (55 lbs, 35 lbs)
30 Pull-ups

Most great men and women are not perfectly rounded in their personalities, but are instead people whose one driving enthusiasm is so great it makes their faults seem insignificant.– Charles A. Cerami

The Run

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AM Results  
Linda 4:29 (15lb ROM, Ring Rows)
Will 7:42 (35lb, Jump)
Megan 4:03 (20lb, Jump)
Jennie 7:31 (20lb, Blue Band)
Laura 5:50 (20lb, Jump)
Rob 5:20 Rx
Blake 7:28 Rx
Lyzz 5:11 (Jump)
Kristin 10:25 (White Band)
Daniel 7:36 Rx
PM Results  
Tara 6:20 (Jump)
Boone 6:06 Rx+20 lb Vest
Erica 5:20 (15 lb, Jump)
Betsy 4:44 (Blue Band)
Walker 6:11 Rx
Chris 6:25 (35 lb, Jump)
Ally 5:51 (15 lb, Jump)
Sheena 5:44 (20 lb, Jump)
Fernie 4:46 Rx
Smeth 4:40 Rx
Keir 5:35 Rx
Stephen 6:43 Rx
Boice 5:20 Rx
Lauren 5:34 (Jump)
Ashley  6:47 (Jump)
BWOD  
Jersey 4:05 (40 15# WB, 500 M Row)
Keira  3:36 (40 Squats, 400 M Run)
Eileen  3:48 (40 Squats, 400 M Run)
DS Results   3RM Clean   MetCon
Brianne   80lb   10:15
Tina   70lb   12:24
Kristen   55lb   13:32
Paige   85lb   12:50

WOD 7/11

800 M run
3 Rounds
15 Overhead Squats (75 lb, 55 lb)
15 Jumping Pull-ups
5 Shuttle Runs (per person alternating)
800 M Run

Adversity is the state in which man mostly easily becomes acquainted with himself, being especially free of admirers then. John Wooden 

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Results:  
Smeth & Keir 17:01 Rx
Miguel & Boice 16:58 (65 lb)
Daniel & Rob 17:51 (65 lb)
Linda & Ally  20:49 (Scaled)

WOD 7/10

50-30-20
Air Squats
Push Presses (65 lb, 45 lbs) 

Failures are finger posts on the road to achievement. C. S. Lewis 

Rock on Larry!

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AM Results      
Will     5:17 (1/2 Reps, 15 lb)
Rob     8:14 Rx
Michael K.     9:08 Rx
Walker     7:37 (25 lb)
Blake      7:29 Rx
Brianne     7:19 (25 lb)
Dillon     7:09 (1/2 Reps Squats, 25 lb)
Laura      7:04 (25 lb)
Wes     4:13 Rx

WOD 7/9

5 Rounds
14 Kettlebell Deadlifts (1.5 pood, 1 pood)
7 Kettlebell Swings (1.5 pood, 1 pood) 
14 Broad Jumps 

Character is determined more by the lack of certain experiences than by those one has had. 
Friedrich Nietzsche 

Eggs

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AM Results  
Rob 10:14 (4 Rnds)
Michelle 9:03 (12K)
Lyzz 6:59 Rx
Jennie 6:58 Rx
Daniel 11:46 Rx
Kristin 6:54 (3 Rnds)
PM Results  
Tara 10:20 (12 K)
Sherman 10:36 (24 K)
Dave 11:04 (12k)
J.J. 11:21 (35 lb)
Garrett 10:01 (35 lb)
Marc 10:18 (35 lb)
Smeth 9:47 Rx
Ashley 10:32 (20 lb)
Michael B. 7:53 (12 K)
Ally 9:23 (10 lb)
Aurelia 10:40 (10 lb)
DS AM Results        
Name   3RM Hang Snatch   MetCon
Tina   45 lb   8:37 w/ 10 40s (Knee)
Dillon   40 lb   9:40 w/ 14 40s (Knee)
Brianne   50 lb   9:37 w/ 12 40s (Knee)

WOD 7/8

400 M Run
3 Rounds
9 Power Cleans (135 lb, 95 lb)
7 Hand Stand Push-ups 
400 M Run

We either make ourselves miserable, or we make ourselves strong. The amount of work is the same.
– Carlos Castaneda 

2009 CrossFit Games

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AM Results  
Megan C. 7:31 (45 lb, Pike)
Laura 9:27 (45 lb, Pike)
Rob 7:57 (95 lb, Pike)
Blake 7:51 (95 lb, ROM)
Jennie 7:12 (45 lb, Pike)
Lyzz 7:22 (65 lb, Pike)
Dillon 6:38 (45 lb, Pike)
Brianne 7:05 (35 lb, Pike)
Tina 7:15 (35 lb, Pike)
Stephen 6:54 (65 lb, Pike)
PM Results  
Wes 7:24 (ROM)
Betsy 6:17 (65 lb, Pike)
Dave 6:58 (45 lb, Pike)
Stacey 7:27 (85 lb, ROM)
Kristin 7:10 (45 lb, 20# Weighted Knee PU)
Michael R. 7:05 (95 lb, ROM)
Tara 7:35 (15 lb Snatch x13, Pike)
Jamie 8:56 (15 lb High-Hang x15, Pike)
Keir 13:32 Rx
Boone 8:59 Rx
Seth 6:13 (95 lb)
Smeth 7:57 (95 lb, ROM)
Jack 8:58 (105 lb, ROM)
Coy 9:01 (65 lb, Pike)
Aurelia 8:24 (35 lb, Pike, 300 M Run)
B-WOD  
Will 4:13 (50 Squats, 500m Row)

WOD 7/7

via CrossFit Invictus and CrossFit Football

Deadlift 
1-1-1-1-1

then…

4th Quarter is Ours
5 Rounds
20 yard Bear Crawl
5 Deadlifts (75 to 80% of you 1 RM Deadlift)
10 Burpees 

Do what you can, with what you have, where you are. -Theodore Roosevelt

Go ahead and walk it out

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AM Results          
    Deadlift     Metcon
Rob   225, 245, 265, 285, 295     10:37 225 lb
Michael K.   305, 335, 345, 345, 350      13:53 260 lb
JJ   255, 265, 275, 285, 300      14:09 225 lb 4 rds
Jennie   125, 135, 140, 140, 140     10:52 105 lb 
Blake   385, 405, 415, 420F, 420     12:45 315 lb
Laura   125, 135, 145, 150, 150     12:30 105 lb
Lauren   75, 95, 105, 110, 110     12:24 85 lb
Ally   75, 95, 105, 120, 135     12:38 105 lb
Paige   75, 95, 105, 115, 125     12:10 95 lb 
Kim   125, 135, 145, 155, 150     12:38 105 lb
Kristen   75, 95, 105, 110, 115     12:16 85 lb
Stephen   295, 315, 325F, 315, 320F      13:39 235 lb
PM Results          
Boone   335, 345, 355, 355, 335      8:31 275 lb
Erika   Skill Work     9:41 45 lb
Chris   Skill Work     8:41 145 lb
Ryan   275, 285, 295, 305, 325     7:27 245 lb
Daniel   295, 305, 315, 325, 330     10:21 255 lb
Walker   95, 105, 115, 125F, 120F     7:21 80 lb
Stacey   205, 215, 225, 225F, 215     7:31 165 lb
Fernie   Skill Work     6:35 195 lb
Jack   225, 275, 305, 335F, X     7:51 225 lb
Megan   145, 155, 165, 175, 190     10:32 135 lb
Sherman   295, 305, 315, 345, 345     10:02 260 lb
Aurelia   95, 115, 135, 145, 155     11:33 120 lb
Smeth   295, 305, 315, 325, 325     7:46 240 lb
Sheena   95, 115, 135, 145, 145     8:43 110 lb
Kristin   145, 155, 165, 175, 190     9:53 135 lb
Keir   390, 410, 430, X, X     8:03 315 lb

WOD 7/6

3 Rounds
7 Split Jerks (115 lbs, 85 lbs)*
30 Abmat Sit-ups
200 M Run
*Per leg

Face your deficiencies and acknowledge them; but do not let them master you. -Helen Keller

A winning approach

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AM Results      
Megan C.     8:57 (35 lb)
Laura     9:27 (40 lb)
Jennie     8:31 (40 lb)
Walker     8:55 (25 lb)
Blake     9:41 (95 lb)
Lyzz     9:12 (45 lb)
Tara     9:35 (15 lb Behind the neck)
Kim     1 RD Completed
PM Results      
Mel     8:41 (55 lb)
Sheena     10:58 (35 lb)
Tristy     8:43 (75 lb)
Ryan     8:49 (95 lb)
Stephen     11:11 (65 lb Behind the neck)
Erica     9:31 (14 Presses 25 lb)
Keir     9:13 Rx
Stacey     8:12 Rx
Betsy     8:33 (60 lb)
Michael R.     12:15 (95 lb)
Smeth     10:10 (95 lb)
Megan T.     9:34 (25 lb)
Lauren     10:02 (25 lb)
Ally     9:56 (25 lb)
Aurelia     11:58 (15 lb)
Boone     7:21 Rx
BWOD      
Matt     3:52 (50 WB, 400 M Ball Run 15 lb)
Ryan     4:32 (50 WB, 400 M Ball Run 15 lb)
Will     5:20 (40 WB, 400 M Ball Run 10 lb
Fernie     3:34 (50 WB 15 lb, 500 M Row)
Chris     3:51 (40 WB 10 lb, 500 M Row)