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
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
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.
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 |
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.
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) |
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
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.
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 |
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.
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 |
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
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.
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) |
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!
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 |
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
Push Press
3×5
then…
5 Rounds
:30 Burpes
:30 Pull-ups
1:00 Rest
The truth of the matter is that you always know the right thing to do. The hard part is doing it.
-Norman Schwarzkopf
Announcements:
–Free Workout in the Park Tomorrow! Halloween, Saturday, October 31st @ 10:30 AM, bring your costume!
-The brand new Akins CrossFit Boot Camp starts Monday, November 9th @ 4:45 PM Click HERE for more info or to sign up!
AM Results | ||||
3×5 | MetCon | |||
Blake | 175 | 102 Rx | ||
Laura | 80 | 94 (Jump) | ||
Lyzz | 80 | 110 (Band) | ||
Shauna | 75 | 94 Rx | ||
Kim | 70 | 95 (Jump) |