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:60 Hollow Rock or Hold

A1. Split Squats/Leg x8-10 x3  Rest :30
A2. Dips x6-8 x3  Rest :30
A3. Heavy KB Swings x20 x3  Rest 1:00

then…

CTB Pull-ups 8-6-4-2
Press @ 60% 2-4-6-8

The first recipe for happiness is: Avoid too lengthy meditation on the past. -Andre Maurois

Get up, Stand up
*Post thoughts, non sitting strategies to comments

Announcements:
– Murph 2011 is here!

Buy In/Cash Out
:90 Plank Hold /side (accumulate :90/side if needed)

At Home WOD

200 Double Unders

then…

2 Mile Run

Announcements:
-Carl Paoli’s Gymnastic Seminar is this TODAY. Don’t miss it sign up Here (We will have no Saturday workouts)
– Murph 2011 is here!

Buy In/Cash Out
:90 Plank Hold /side (accumulate :90/side if needed)

Skill WOD

Kip Pull-up Progression
A1. 5 Kip Pull-ups (Bar or Rings) x7  Rest :30
A2. 10 UB Wall Balls x7  Rest :30
A3. 15 Supermans x7 Rest 1:00

Double Under Prgression
B1. 10-30 Double Unders UB Sets x5  Rest :30
B2. 5 Strict Toes to Bar/Knees to Elbows/Knees to chest  Rest :30
B3. :20 Handstand Holds or Push up (@20×3 hardest sclae possible)  Rest 1:00

Good advice is always certain to be ignored, but that’s no reason not to give it. -Agatha Christie

Four Word that make me suspicious
*post thoughts to comments

Announcements:
-Carl Paoli’s Gymnastic Seminar is this Saturday. Don’t miss it sign up Here (We will have no Saturday workouts)
– Murph Day 2011 is here!

Buy In/Cash Out
:90 Plank Hold /side (accumulate :90/side if needed)

10 Rounds
:10 Air Squats AFAP
:50 Rest
:10 Push-ups or Dips
:50 Rest
:10 DB Snatch (1 Arm/Round)
:50 Rest

A propensity to hope and joy is real riches; one to fear and sorrow real poverty. -David Hume

What must you actually do
*Post thoughts to comments

Announcements:
-Carl Paoli’s Gymnastic Seminar is this Saturday. Don’t miss it sign up Here (We will have no Saturday workouts)
-HAPPY HOUR at Little Woodrows, TONIGHT at 7:30pm.  Yes, that’s right…it’s STEAK night again!!
– Murph 2011 is here!

Buy In/Cash Out
:90 Plank Hold /side (accumulate :90/side if needed)

Make-up Day

Strength Recovery Day
A. Press x5x3 @ 20X3 @ 60%
B. Squat: x5x4 @ 42X0 @ 60%
C. Deadlift x5x4 @ 23X1 @ 60%

A hero is one who knows how to hang on one minute longer. -Novalis

Testing the 10,000 hour concept
*Post thoughts to comments

Announcements:
-Carl Paoli’s Gymnastic Seminar is this Saturday. Don’t miss it sign up  Here (We will have no Saturday workouts)
-HAPPY HOUR at Little Woodrows, Thursday April 28th at 7:30pm.  Yes, that’s right…it’s STEAK night again!!
– Murph 2011 is here!

Buy In/Cash Out
:90 Plank Hold /side (accumulate :90/side if needed)

Hang Snatch Waveload
3-2-1-3-2-1-3-2-1
*Rest 4:00 b/t sets
*Work on Kip Swings or CTB Pull-ups during the rest time
*try to increase the weight at each rep scheme
*Post notes to comments

then….

5:00 AMRAP
5 Russian Swings (32K, 24K)
5 Push-ups

Kindness, I’ve discovered, is everything in life. -Isaac Bashevis Singer

Health in the Womb
*Post thoughts to comments

Announcements:
-Carl Paoli’s Gymnastic Seminar is this Saturday. Don’t miss it sign up  Here (We will have no Saturday workouts)
-HAPPY HOUR at Little Woodrows, Thursday April 28th at 7:30pm.  Yes, that’s right…it’s STEAK night again!!
– Murph 2011 is here!

Snooki knocking out some toes to bar

Buy In/Cash Out
2:00 Shin Against the Wall Stretch

Happy Easter Weekend!!!

4 Rounds
:30 Static Hang (Chin above the bar)
2:00 Rest
*For Max Weight

Then….

4 Rounds
1:00 DB/KB Snatches @ 55 lb (24K), 35 lb (16K)
4:00 Team Row for Meters
1:00 Rest
*For Reps and Meters

or

11.5 Sectional Make-up

Announcements:
-Free WOD, today at 11:00am.  Sign your friends and family up here!
-HAPPY HOUR at Little Woodrows, Thursday April 28th at 7:30pm.  Yes, that’s right…it’s STEAK night again!! 
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information.

Teenage Mutant Flying Ninja strikes CFA

Buy In/Cash Out
2:00 Shin Against the Wall Stretch

4 Rounds
Run 400 M @80%
10 Russian Step-ups/leg
10 Dips or Push-ups
10 Handstand Push-ups or 1:00 Handstand Hold
:30 Plank Hold
*Not for time, maintain a steady pace and keep moving the entire time

then…

5 Sets
Split Squats x4-6 @3010
*Weight per hand for 6 reps recorded

The more things you do, the more you can do. -Lucille Ball

How appropriate is Bacon?
*Post thoughts to comments

Announcements:
-Free WOD, tomorrow,  April 23rd at 11:00am.  Sign your friends and family up here!
-Help support the Leukemia and Lymphoma Society with Andrew (9AM) Minnick tomorrow night at Fado’s!
-HAPPY HOUR at Little Woodrows, Thursday April 28th at 7:30pm.  Yes, that’s right…it’s STEAK night again!! 
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information.

Mikey and Mego synchronizing their ball throws

Buy In/Cash Out
2:00 Shin Against the Wall Stretch

4 Rounds
1:00 Row @90%
1:00 Single Leg Jump Rope
:30 Lunges
:90 Active Recovery
1:00 Burpees @ 90%
1:00 Double Unders or
:30 American Swings (32K, 24K) 
:90 Active Recovery

Without labor nothing prospers. -Sophocles

Pick one…
*Post thoughts to comments

Announcements:
-NEW CLASS HOURS: starting TODAY, April 21st, our Thursday morning class hours will be 5:30, 6:30 and 7:30am. 
-Free WOD, Saturday April 23rd at 11:00am.  Sign your friends and family up here!
-HAPPY HOUR at Little Woodrows, Thursday April 28th at 7:30pm.  Yes, that’s right…it’s STEAK night again!! 
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information.

Steven taking down the 11.4 Sectional WOD

Buy In/Cash Out
2:00 Shin Against the Wall Stretch

20:00 AMRAP
5 Power cleans (145lbs, 100lbs)
10 Toes to bar
15 Wall balls (20lbs to 10′ target, 14lbs to 9′ target)
**If you are competing, watch this VIDEO!

Run Like the Wind…Then Walk
*Post thoughts to comments

“To give anything less than your best is to sacrifice the gift” -Steve Prefontaine

Announcements:
-NEW CLASS HOURS: starting this week, April 21st, our Thursday morning class hours will be 5:30, 6:30 and 7:30am. 
-Free WOD, Saturday April 23rd at 11:00am.  Sign your friends and family up here!
-HAPPY HOUR at Little Woodrows, Thursday April 28th at 7:30pm.  Yes, that’s right…it’s STEAK night again!! 
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information.

What is Jenn doing in the background…anyone?