Today 10 AM Free WOD in the Park @ Town Lake be there.
Tonight 6:30 PM CFA PubRun be there too, in your 80s gear.
10-9-8-7-6-5-4-3-2-1
Rack Press (95 lb, 65 lb)
Kettlebell Swings (24K, 16K)
Give me a lever long enough and a fulcrum on which to place it, and I shall move the world.
-Archimedes
Sgt. 1st Class Jeff Mallo rocking the Push-up man in Iraq!
Thank you for your service Jeff!
| Will | 8:31 (35 lb, 12K) | ||
| Megan C. | 8:46 (25 lb, 15 lb) | ||
| Mike | 12:06 (45 lb) | ||
| Jennie | 6:28 (25 lb) | ||
| Lauren | 6:57 (20 lb, 15 lb) | ||
| Rob | 7:34 (65 lb) | ||
| Heather | 7:18 (20 lb, 15 lb) | ||
| Brianne | 12:06 (35 lb) | ||
| Dillon | 7:49 (35 lb, 20 lb) | ||
| Stacey | 9:36 (45 lb) | ||
| Andrew | 10:39 (65 lb) | ||
| Kristen | 7:49 (25 lb, 20 lb) | ||
| Laura | 10:49 (35 lb, 12K) | ||
| Daniel | 14:27 (65 lb) | ||
| Wes | 9:03 Rx +115 lb, 32K |
Back Squat
1-1-1
then…
Max Height Box Jump
Let us train our minds to desire what the situation demands.-Marcus Annaeus Seneca
Good luck in California Daniel!
| AM Results | Squats | Box Jumps |
| Jennie | 125, 130, 135F | 34″ |
| Heather | 45, 50, 50 | Skill Work |
| Amber | 45, 50, 55 | Skill Work |
| Blake | 300, 305, 310 | 37″ |
| Kim | 45, 50, 55 | 29″ |
| Lyzz | – | 36″ |
| Dillon | 135, 140, 145 | 33″ |
| Laura | 135, 140, 145 | 20″ |
| Andrew | 225, 245, 255 | 45″ |
| Daniel | 225, 235, 250 | 43″ |
| Brianne | 105, 120, 135 | 32″ |
| Kristen | 90, 100, 115 | 32″ |
| PM Results | ||
| Sheena | 125, 135, 140F | 37″ |
| Tazia | 105, 115, 125 | 30″ |
| Betsy | 155, 165F, 160F | 31″ |
| Stacey | 195, 205, 205F | 34″ |
| JJ | 185, 145, 135 | 33″ |
| Ashley | 115, 120, 130 | 20″ |
| Aurelia | 40, 50, 65 | 17″ |
| Jack | 275, 275F, 275F | 39″ |
| Matt | 245, 265, 275 | 38″ |
| I-WOD | ||
| Lezlie | 3:54 (30 Wall Balls @ 10lb, 500m Row) | |
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
Pub Run Route is posted HERE
**Reminder**- nutrition seminar tonight @ 7:30 PM.
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) | ||
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
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) |
3 Rounds
15 Ring Dips
21 Hang Muscle Snatch (65 lbs, 45 lbs)
All great achievements require time. -Maya Angelou
| 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) |
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
| 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 |
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
| 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) |
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
| 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) |