Workout of the Day

5 Rounds
:30 Air Squats
:30 Flutter Kicks
2:00 Rest

Power is so characteristically calm, that calmness in itself has the aspect of strength.
-Robert Bulwer-Lytton

Sprinting the third lap

Announcements-
POSE Running Clinic May 8th!

7:30 CFA Sunset!!

7 Rounds
5 Strict Chin-ups
50 Yard Sprint
5 Strict Ring Dips
50 Yard Sprint

A desire presupposes the possibility of action to achieve it; action presupposes a goal which is worth achieving.
-Ayn Rand

Bread=Sugar

Announcements-
POSE Running Clinic May 8th!

Run 5 K (refer to 10/23)

Civilization is a movement and not a condition, a voyage and not a harbor. -Arnold J. Toynbee

How Much Sun?

Announcements-
Are you dreading today’s WOD?  You may need to get yo runnin right…. POSE Running Clinic May 8th

2 Rounds
2:00 Wall Balls (20 lb, 15 lb)
2:00 Rest
2:00 Row
2:00 Rest
2:00 Pull-ups
2:00 Rest
2:00 Box Jumps (24″, 20″)
2:00 Rest

*Score= Total Combined reps per team

Happiness has a bad rap. People say it shouldn’t be your goal in life. Oh, yes it should. -Richard Dreyfuss

Gymnastic Skills

Handstands/L-Sits/Glute Ham Raise

then…

5 Rounds
10 total Overhead Lunges (45 lb, 25 lb)
10 Push Press (35 lb, 20 Lb)

Heights by great men reached and kept were not obtained by sudden flight but, while their companions slept, they were toiling upward in the night. -Henry Wadsworth Longfellow

Get rid of the fuzz

On the minute for 12 Minutes
2 Deadlifts
*Pick a weight that is heavy but manageable, increase between sets if possible
*Post loads to comments

then…

2 Round
30 Sit-ups
400 M Run
30 Russian Swings (24K, 16K)
200 M Run

I feel like I just got ate by a wolf, and S*!T off a cliff – Peter Hoey, post “Cindy”

Set Your DVRs

Warrior Wednesday

“Cindy”
20 Minute AMRAP
5 Pull-ups
10 Push-ups
15 Squats

There are many ways of going forward, but only one way of standing still. -Franklin D. Roosevelt

Absurd

Front Squat
5-5-5-5-5 (Refer 4/12)
*Post loads to comments

then…

7 Rounds
:15 Max Burpees
:45 Rest

Always keep an open mind and a compassionate heart. -Phil Jackson

Little Changes

Snatch Grip Deadlift
5-5-5-5-5 (Refer to 4/14)
*Post loads to comment

then…

5 Minutes
10 Box Jumps
5 Handstand Push-ups

Success without honor is an unseasoned dish; it will satisfy your hunger, but it won’t taste good. -Joe Paterno

Why Grassfed, pictures and charts edition

*Team Totals for all reps
100 Overhead Squats (75 lb, 45 lb)
Run 2 Laps around both buildings (appx. 1200 M)
100 Renegade Rows (20 lb, 15 lb)
Farmers Walk 1 Lap around both buildings (appx. 600 M)
100 DB Push Presses (20 lb, 15 lb)

Become so wrapped up in something that you forget to be afraid. -Lady Bird Johnson