Announcements

WOD 7/22

Warrior Wednesday!

“Daniel”
50 Pull-ups
400 M run
21 Thruster 95 lbs
800 M run
21 Trusters 95 lbs
400 M run
50 Pull-ups

Accept the challenges so that you can feel the exhilaration of victory. –George S. Patton

Hard Wired to the past

Pub Run Route is posted HERE

**Reminder**- nutrition seminar tonight @ 7:30 PM.

daniel

Todays WOD is in honor of SFC Daniel Crabtree

AM Results
Jennie 17:27 (Jump, 30 lb)
Will 18:57 (Jump, 25 lb)
Megan C. 15:00 (Jump, 25 lb)
Blake 23:33 (75lb)
Rob 23:41 (80 lb)
Heather 16:29 (Jump, 15 lb, 1/2 reps)
Amber 9:37 (Jump, 15 lb, 1/2 Reps)
Tina 19:02 (Jump, 15 lb)
Brianne 17:55 (Jump, 25 lb)
Kristen 23:12 (Jump 15 lb)
Stacey 19:41 (70 lb)
Laura 22:20 (Jump, 45 lb)
Lauren 18:41 (Jump, 25 lb)
Andrew 26:15 (55 lb)
Dillon 16:06 (Jump, 25 lb)
PM Results
Tazia DNF
Mel 23:57 (Band, 65 lb)
Stephen 25:19 (Jump, 65 lb)
Michael 29:42 (65 lb)
Ally 20:05 (Jump, 15 lb)
Walker 22:33 (35 lb)
Matt 22:28 (Jump, 35 lb)
Melanie 15:52 (Jump 1/2 Pull-ups, 15 lb)
Kevin 16:53 (1/2 Pull-ups, 35 lb)
Boice 16:07 (75 lbs)
Fernie 17:53 (80 lbs)
Erika 20:08 (Jump, 15 lb)
Paul 15:54 (1/2 Jump Pull-ups, 15 lb)
BW0D
Clayton 3:52 (50 10 lb Wall Ball, 500 M Row)
Dennis 3:49 (30 15 lb Wall Ball, 500 M Row)

in Workout of the Day 391 comments

WOD 7/21

50 Double Unders
12-9-6
Deadlifts (225, 155)
Dead Hang Pull-ups
25 Double Unders

Efficiency is doing things right; effectiveness is doing the right things. –Peter Drucker

**Reminder**- Tomorrow we are holding our nutrition seminar @ 7:30 PM.

Refined and unrefined carbohydrates effects on dental health

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Good Luck in San Antonio Keir!

AM Results  
Mike 14:48 Rx
Jennie 6:42 (Tuck Jumps & Singles, 105lb, Ring Rows)
Walker 13:59 (100lb, Blue Band)
Blake 11:40 Rx
Aurelia 6:56 (Tuck Jumps & Singles, 75lb, Ring Rows)
Tina 8:15 (Tuck Jumps & Singles, 65lb, Ring Rows)
Dillon 7:45 (Tuck Jumps & Singles, 95lb, Blue Band)
Brianne 8:42 (Tuck Jumps & Singles, 75lb, Ring Rows)
Andrew 12:26 Rx
Lauren 7:53 (Tuck Jumps & Singles, 75lb, Ring Rows)
Boone 6:42 Rx
PM Results  
Ryan 10:26 Rx
Sheena 9:00 (95 lb, Blue Band)
Stacey 9:15 Rx
Betsy 11:20 (135 lb, Blue Band)
Keira 8:57 (Tuck Jumps & Singles, 35lb, Ring Rows)
Fernie 6:05 Rx
Paxson 6:09 (Tuck Jumps & Singles, ROM 65lb ,Blue Band)
Mel 8:48 (135, Blue Band)
Ashley 8:09 (Tuck Jumps & Singles, 135lb, Ring Rows)
Matt 7:24 (Tuck Jumps & Singles, 135lb, Ring Rows)
JJ 8:48 (Tuck Jumps & Singles, 185lb, Green Band)
Boice 7:27 (115 lb)
Erika 7:48 (Tuck Jumps & Singles, 50lb, Ring Rows)
in Workout of the Day 276 comments

WOD 7/20

3 Rounds
15 Ring Dips
21 Hang Muscle Snatch (65 lbs, 45 lbs)

All great achievements require time. -Maya Angelou

A day at the CrossFit Games

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AM Results Press 1RM MetCon
Will 115lb 8:54 (BB, 45lb)
Megan C. 60lb 7:02 (WB ROM, 25#)
Jennie 65lb 5:38 (BB, 25#)
Walker 65lb 6:44 (WB, 25#)
Rob 125lb 7:17 Rx
Blake 160lb 6:58 Rx
Melanie 55lb 4:59 (BB, 2xPVC)
Kristin – 6:56 (3x300m Row & 45lb Front Squats)
Kim 50lb 4:36 (BB, 15lb)
Lyzz 80lb 7:17 (WB, 35lb)
Tina 70lb 5:20 (BB, 25lb)
Kristen 60lb 5:20 (BB, 25lb)
Brianne 70lb 4:46 (WB, 25lb)
Dillon 60lb 4:46 (WB, 25lb)
Andrew 125lb 9:13 (Jump, 45lb)
Daniel 125lb 8:18 Rx
PM Results
Sheena 55lb 5:41 (BB, 25lb)
Boone 165lb 5:29 Rx
Wes 205lb 4:22 Rx
Kevin 150lb 4:12 (BB, 15lb)
Mel 75lb 5:41 (WB, 35lb)
Stacey 90lb 5:54 (WB)
Keir 155lb 4:45 Rx
Fernie 140lb 3:30 15lb
Matt 155lb 4:57 (Seated dips, PVC)
Paxson 115lb 6:51 (PVC)
Erika 50lb 7:07 (Seated dips, PVC)
Boice 125lb 6:59 Rx
Ally 50lb 6:54 (Seated dips, 15lb)
Lauren 50lb 5:59 (Seated dips, 15lb)
Rachel 50lb 6:33 (Seated dips, 15lb)
Megan T. 65lb 6:19 (Seated dips, 15 lbs)
BWOD
Amber 3:31 (50 Squats, 400 M Run)
Heather 4:58 (30 Squats, 400 M Run)
Paul 3:01 (50 Squats, 400 M Run)
Liberty 3:12 (30 Squats, 400 M Run)
Abby 3:42 (40 Wall Ball @ 10lb, 500m Row)
in Workout of the Day 246 comments

WOD 7/18

Team total
50 Push-ups
100 Sumo-deadlift High Pulls (75 lb, 55 lb)
150 Box Jumps (24″, 20″)
200 Weighted Sit-ups (15 lb, 10 lb)

Excellence is not a skill. It is an attitude. –Ralph Marston

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Team #1 Lauren (Knee, 15lb)
20:17 JJ (35lb, 10lb)
Team #2 Ryan Rx
19:24 Daniel Rx
Team #3 Smeth Rx
19:35 Boice Rx
Team #4 Walker (35lb)
18:49 Melanie (35lb)
Team #5 Linda (ROM, Knee, PVC, Step-up)
19:01
in Workout of the Day 3 comments

WOD 7/17

Max Rounds in 20 Minutes 
400 M Run
15 Pull-ups
15 Front Squats (135 lbs, 95 lbs)

A coward is incapable of exhibiting love; it is the prerogative of the brave. –Mohandas Gandhi 

Inspiration from CrossFit NYC

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Results      
Mike     3 (75 lb)
Megan C.     5 (45 lb, Jump)
Jennie     5 (45 lb, Jump)
Lauren     4 (25 lb, Jump)
Blake     3 (105 lb)
Laura      4 (45 lb, Jump)
Brianne     4 (35 lb, Jump)
Kristen     3 (25 lb, Jump)
Dillon     4 (35 lb, Jump)
in Workout of the Day 269 comments

WOD 7/16

5 Rounds
7 Dumbell Hang Split Cleans (55 lbs, 35 lbs)
7 One Arm Over Head lunges (55 lbs, 35 lbs)
200 Meter Run

All problems become smaller if you don’t dodge them, but confront them. -William F. Halsey 

For the ladies

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AM Results      
Jennie     7:50 (15 lb)
Michelle     7:52 (10 lb)
Mike     11:22 (35 lb)
Kristen     10:24 (10 lb, 25 lb Plate)
Tina     10:17 (10 lb, 25 lb Plate)
Dillon     8:33 (15 lb, 25 lb Plate)
Brianne     8:40 (15 lb, 25 lb Plate)
Kristin     9:35 (20 lb vest)
Mel     7:34 (20 lb)
Andrew     11:53 (4 Rds, 35 lbs)
PM Results      
Sheena     9:24 (20 lb)
J.J.     10:56 (10 lb)
Sherman     11:29 (35 lb)
Fernie     9:37 (35 lb)
Aurelia     13:04 (15 lb)
Smeth     11:13 (35 lb, 250 M Row)
Eileen     11:50 (5 lb)
Keira     12:35 (10 lb)
in Workout of the Day 284 comments

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)  
in Workout of the Day 6 comments

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)
in Workout of the Day 233 comments

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
in Workout of the Day 255 comments