Workout of the Day

WOD 11/9

Back Squat
3-3-3-3-3

then…

3 Rounds
15 DB Thrusters (55 lb, 35 lb)
15 Swings (24K, 16K)

I’m a firm believer in the theory that people only do their best at things they truly enjoy. It is difficult to excel at something you don’t enjoy. -Jack Nicklaus

Announcements:
-The brand new Akins CrossFit Boot Camp starts TODAY! @ 4:45 PM Click HERE for more info or to sign up!
– New On-Ramp Starts tonight @ 7:30 PM Sign up HERE

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AM Results
3R MetCon
Mike 215 7:57 (35 lb)
Kirk 120 6:29 (20 lb)
Lyzz 140 4:24 (20 lb)
Blake 275 9:07 (50 lb)
Kim 70 4:52 (15 lb, 12K)
Laura 115 4:48 (20 lb, 12K)
PM Results
Aaron 185 5:18 (20 lb, 16K)
G. 100 5:34 (15 lb, 35 lb)
Claire 95 5:26 (10 lb, 16K)
Winner 85 5:27 (12 lb, 12K)
Courtney 85 5:02 (10 lb, 20 lb)
Walker 110 5:38 (20 lb)
Stacey 165 6:03 Rx
Betsy 135 4:37 (20 lb)
Tristy 165 3:44 (20 lb)
OJOE 220 6:45 (35 lb, 35 lb)
Ally 115 5:23 (20 lb, 12K)
Kiehler 195 5:12 (20 lb, 16K)
JJ 145 5:12 (35 lb)
Sherman 245 6:21 (35 lb)
Boone 235 7:03 Rx
John 165 5:18 (20 lb, 20 lb)
Aurelia 70 4:59 (12 lb, 12K)
Zach 150 8:03 (20 lb, 16K)
Outdoor CrossFit
Chris 5:24
Jamie 5:43
Linda 6:03
Tori 6:04
Melinda 6:49
Amanda 9:22

in Workout of the Day 284 comments

WOD 11/8

REST

Here’s the thing, you just have to drive a lot faster, and if you don’t get there, we’re both fired.
-Bill Murray

in Workout of the Day 2 comments

WOD 11/7

150 DB Push Presses (35 lb, 20 lb)
150 Lunges
150 Ring Rows
1600 M Run (Can’t run over 100 M at one time)
Team Totals

Love the moment, and the energy of that moment will spread beyond all boundaries.
-Sister Corita Kent

Announcements:
-The brand new Akins CrossFit Boot Camp starts Monday, November 9th @ 4:45 PM Click HERE for more info or to sign up!
–Group shopping trip to the Sunset Valley Farmers Market.  Today @ 11 AM, promptly after the 10 AM workout.

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Team Red
Brian 11:25 (20lb)
Rob 11:25 Rx
Team Green
Jerry 13:42 (30lb)
Blake 13:42 Rx
Team Yellow
Tara 11:50 (15lb)
Winner 11:50 (12lb)
Tristy 11:50 Rx
in Workout of the Day 257 comments

WOD 11/6

Press
3×5

then…

50 Chest to Bar Pull-ups
50 Wall Balls (20 lb, 15 lb)
Partition anyway

It’s lack of faith that makes people afraid of meeting challenges, and I believed in myself.
-Muhammad Ali

Our thoughts and prayers go out to everyone at Fort Hood today
How to help Fort Hood victims today

Announcements:
-The brand new Akins CrossFit Boot Camp starts Monday, November 9th @ 4:45 PM Click HERE for more info or to sign up!
– For all you Paleo Challengers (or anyone that is interested) we will have a group shopping trip on Saturday (for real this time) to the Sunset Valley Farmers Market. 11 AM, promptly after the 10 AM workout.

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Rob single-handedly deadlifting the Yankees to a 27th World Series victory!

Results
3×5 MetCon
Shauna 65 9:22 (Jump)
Andrew 95 Rx
Kirk 85 6:02 (Jump, 15 lb)
JJ 85 9:01 (Jump, 15 lb)
Blake 140 6:31 Rx
Rob 115 6:17 Rx
Lyzz 60 4:41 (Band)
Kiehler 95 7:32 (Chin)
Bill 55 6:12 (Jump, 10 lb)
Kristin 65 9:37 (2K Row)

in Workout of the Day 259 comments

WOD 11/5

Back Squat
3×5

Then..

21-18-15-12-9-6-3
Box Jumps (24″, 20″)
Sit-ups

Anything you really want, you can attain, if you really go after it. -Wayne Dyer

Injured, not dead

Announcements:
-The brand new Akins CrossFit Boot Camp starts Monday, November 9th @ 4:45 PM Click HERE for more info or to sign up!
– For all you Paleo Challengers (or anyone that is interested) we will have a group shopping trip on Saturday (for real this time) to the Sunset Valley Farmers Market. 11 AM promptly after the 10 AM workout.

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AM Results
3×5 MetCon
Matt FL 195 10:51 Rx+36″
Andrew 195
Shauna 95 6:52 Rx+24″
Matt M. 135 8:08 Rx
Jerry 125 7:40 Rx
Tow Matt 135 9:40 Rx
Amber 95 DNF
Lyzz 120 8:13 Rx+24″
Kiehler 175 8:31 Rx
Kim 55 8:21 Rx
Tara 100 8:16 Rx
Dave H. 185 7:49 Rx
Laura 105 8:55 (12″)
PM Results
Nugget 275 4:53 Rx
Wes 360 6:25 Rx
Rob 185 6:24 Rx
Walker 95 6:08 Rx
Betsy 110 6:04 Rx
G. 90 7:51 Rx
Louis 155 5:31 Rx
Claire 75 7:40 Rx
Aaron 145 9:26 Rx
JJ 135 8:41 Rx
Winner 70 8:31 Rx
Tristy 125 6:02 Rx
Sherman 195 8:29 Rx
Aurelia 50 8:46 (12″)
John 125 8:09 (20″)
On Ramp
Ray 7:56

in Workout of the Day 207 comments

WOD 11/4

3 x Max Reps Handstand Push-ups (if you have more than 3) or Hand Stand Holds+Pike Push-ups

Then…

AMRAP in 12 Minutes
3 Hang Power Cleans
6 Front Sqaut
9 Push-ups
M=135 W=95

Be fit for more than the thing you are now doing. Let everyone know that you have a reserve in yourself; that you have more power than you are now using. If you are not too large for the place you occupy, you are too small for it.-James A. Garfield

Announcements:
-The brand new Akins CrossFit Boot Camp starts Monday, November 9th @ 4:45 PM Click HERE for more info or to sign up!
– For all you Paleo Challengers (or anyone that is interested) we will have a group shopping trip on Saturday (for real this time) to the Sunset Valley Farmers Market. 11 AM promptly after the 10 AM workout.

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AM Results
Matt 8 (95 lb)
Mike 7 (95 lb)
Stephen 10 (95 lb, 20 lb Press)
Rufio 9 (95 lb)
Jerry 9  (75 lb)
Tara 11 (35 lb Knee)
Amber 12 (35 lb Knee)
Tow Matt 9 (75 lb)
Bill 9 (45 lb Knee)
Laura 9 (35 lb Knee)
PM Results
Jables 12 (45 lb Knees)
Betsy 12 (65 lb Knees)
Rob 8 (95 lb)
Sherman 8 Rx
Kiehler 8 (115 lb)
Big Matt 8 (115 lb)
Ally 11 (45 lb, Knee)
Heiny 9 (65 lb, Knee)
Claire 10 (35 lb, Knee)
G. 9 (45 lb, Knee)
Pato 12 (115 lb)
Flury 8 (35 lb, Knee)
Robert 9 Rx
Blake 8 Rx
Tristy 12 (75 lb, Knee)
Ashley 11 (35 lb, Knee)
Winner 9 (35 lb, Knee)
Boone 9 Rx
Dave H. 8 (95 lb, Knee)
Kirk 8 (75 lb)
Wes 13 Rx
Smeth 9 (95 lb)
On Ramp
Rey 199
in Workout of the Day 9 comments

WOD 11/3

Overhead Squats
3×5

Then…

“Helen”
3 Rounds
400 M Run
21 Swings (24 K, 16K)
12 Pull-ups

Our character is basically a composite of our habits. Because they are consistent, often unconcious patterns, they constantly, daily, express our character. -Stephen Covey

Cheating

Announcements:
-The brand new Akins CrossFit Boot Camp starts Monday, November 9th @ 4:45 PM Click HERE for more info or to sign up!
– For all you Paleo Challengers (or anyone that is interested) we will have a group shopping trip on Saturday (for real this time) to the Sunset Valley Farmers Market. 11 AM, promptly after the 10 AM workout.

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Jane Fonda and your fearless leader taking down the Halloween WOD!

AM Results
Michelle 10:17 (12K, Jump)
Kirk 10:21 (16K, Jump)
Andrew 12:01 Rx
Shauna 13:14 Rx
Rob 11:40 Rx+CTB
Dave 11:17 (16K)
Kristin DNF
Amber 11:56 (12K, Jump)
Tow Matt 11:29 (16K, Jump)
PM Results
Rufio 11:29 (35lb)
Pato 8:50 Rx
Sherman 12:25 Rx
Nugget 8:04 Rx
Ally 12:40 (12K, Jump)
G 12:36 (Jump)
Laura 13:36 (Jump)
Stephen 13:50 Rx
Claire 11:57 (Jump)
Julie 12:49 (Band)
Blake 11:19 Rx
Big Matt 12:11 Rx
Betsy 11:19 (Band)
Jess 12:23 (35lb, Jump)
Megan 11:39 (Jump)
Stacey 10:24 Rx
David 11:28 (Row)
Walker 11:30 Rx
Aurelia 14:52 (20lb, Jump)
Winner 13:11 (12K, Jump)
Smeth 13:16 Rx
Aubrey 13:17 (12K, Jump)
Brian 13:22 (16K, Jump)
in Workout of the Day 274 comments

WOD 11/2

Deadlift
3-3-3

then…

3 Rounds
200 M Run
21 Squats
15 Renegade Rows (35 lb, 20 lb)

We are made to persist. That’s how we find out who we are. –Tobias Wolff

How Modern Lifestyle causes Vitamin and Mineral Deficiency

Announcements:
-The brand new Akins CrossFit Boot Camp starts Monday, November 9th @ 4:45 PM Click HERE for more info or to sign up!

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Thanks to everyone that came out on Saturday and to our friends Westlake CrossFit!
Check out the pics HERE.

AM Results
DL MetCon
Michelle 125 10:52 (15 lbs)
Mike 280 12:57 Rx
Kirk 225 12:00 (20 lb)
Shauna 195 8:53 Rx
Andrew 205 13:09 Rx
Rufio 275 10:33 (30 lb)
Matt M. 125 11:26 (20 lb)
Blake 410 9:50 Rx
Stephen 255 10:26 (20 lb, Row&Press)
Dave 175 8:41 (20 lb)
PM Results
Nugget 395 7:26 Rx
Rob 315 8:08 Rx
Tara 130 10:09 (15lb)
Walker 195 10:57 Rx
Big matt 285 9:48 Rx
Pato 295 5:40 (30lb, 10 Rows)
Heiny 205 11:34 Rx
Jerry 245 10:10 (35lb)
Tow Matt 215 11:19 (30lb)
Amber 155 10:44 Rx
Claire 130 9:45 (12lb)
Louis 185 9:35 (20lb)
G. 140 10:46 (15lb)
Boone 325 9:27 Rx
Tristy 215 9:23 Rx
Joe W. 195 DNF
Aaron 225 11:48 (20lb)
Robert 395 11:58 Rx
Betsy 195 9:40 Rx
Stacey 215 9:08 Rx
Ashley 160 11:39 (15lb)
Aurelia 135 14:48 (15lb)
Katherine 75 14:07 (15lb)
Wes N 9:21 Rx
John 215 11:59 (20lb)
On Ramp
Ray 7
Michelle 4
in Workout of the Day 419 comments

WOD 11/1

REST

You can measure distance by time. “How far away is it?” “Oh about 20 minutes.” But it doesn’t work the other way. “When do you get off work?” “Around 3 miles.” -Jerry Seinfeld

in Workout of the Day 1 comments