10 rounds
100 Meter Run
:30 rest in between rounds
There’s a rebirth that goes on with us continuously as human beings. -Dustin Hoffman
10 rounds
100 Meter Run
:30 rest in between rounds
There’s a rebirth that goes on with us continuously as human beings. -Dustin Hoffman
10 Minutes Max Rounds
200 M Run
7 Presses (95 lbs)
AM Results: | |||||
Sarah | 7 | (25 lb) | |||
Anne | 6 | (45 lb) | |||
Mike | 5 | (35 lb) | |||
Boone | 7 | Rx | |||
Wes | 9 | Rx |
Only one who devotes himself to a cause with his whole strength and soul can be a true master. For this reason mastery demands all of a person. –Albert Einstein
**REMINDER**
We will only be having morning sessions today and will be closed on January 1st. Hope everyone has a happy and safe New Year!
Our good friend and CrossFit ambassador Peter Keller reppin CFA on the slopes in Tahoe!
5 Rounds
15 Pull-ups
15 Jump Squats
AM Results: | |||||
Anne | 7:31 | (PVC, Jump) | |||
Sarah | 7:32 | (PVC, Jump) | |||
Rob | 8:49 | (15 lb, Jump) | |||
PM Results: | |||||
Tristy | 7:02 | (15 lb, Jump) | |||
Shane | 7:22 | (45 lb) | |||
Andrew | 8:31 | (15 lb) | |||
Rachel | 9:11 | (PVC, Jump) | |||
Wes | 7:32 | (45 lb) |
I do not think there is any other quality so essential to success of any kind as the quality of perseverance. It overcomes almost everything, even nature. -John D. Rockefeller
Sibling Power!
Deadlift 3-3-3-3-3
then…
5 minute max rounds
3 Burpees
6 Push-ups
9 Squats
Strong people are harder to kill than weak people, and more useful in general. – Mark Rippetoe
AM Results: | |||||
Sarah | 120, 125, 130, 135, 155 | 5 (Knee) | |||
Anne | 145, 155, 165, 175, 205-f | 6 (Knee) | |||
Elisha | 95, 100, 100, 100, 105 | 5 (Knee) | |||
Rob | 145, 155, 165, 175, 205 | 8 | |||
PM Results: | |||||
Keith | 105, 125, 130, 135, 145 | 3 (Knee) | |||
Tristy | 170, 185, 195, 205, 215 | 8 (Knee) | |||
Shane | 345, 385, 405, 425-f, 425-f | 10 | |||
Wes | 345, 385, 405, 425, 440 | 8 | |||
Andrew | 185, 195, 225, 245, 265 | 6 | |||
Boone | 225, 275, 305, 315, 325 | 8 |
**Holiday hours for the week**
12/29 | Monday: | Normal Schedule | |||||
12/30 | Tuesday: | Normal Schedule | |||||
12/31 | Wednesday: | Morning Hours Only | |||||
1/1 | Thursday: | Closed | |||||
1/2 | Friday: | Normal Schedule | |||||
1/3 | Saturday: | Team WOD 10 AM |
REST
Character is power. –Booker T. Washington
2 Rounds
800 Meters
30 Thrusters (75 lbs)
30 Kettlebell Snatches (1.5 pood)
Courage is the first of human qualities because it is the quality which guarantees the others. –Aristotle
AM Results | |
Anne | 17:20 (15# Snatch, 25# Thruster) |
50-40-30-20-10
Squats
Sit-ups
Opportunities multiply as they are seized. –Sun Tzu
**Holiday hours for the week**
12/26 | Friday: | Closed | |||||
12/26 | Saturday: | Team WOD 10 AM |
Pyramid to 8
Handstand Push-ups
Burpees
At Christmas play and make good cheer, for Christmas comes but once a year. -Thomas Tusser
**Holiday hours for the week**
12/25 | Thursday: | Closed | |||||
12/26 | Friday: | Closed | |||||
12/26 | Saturday: | Team WOD 10 AM |
Run 5K for time.
Some encouragement from the folks at San Francisco CrossFit
A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more. -Steve Prefontaine
AM Session | |
Anne | 29:05 |
Sarah | 25:14 |
Kristin | 21:32 (2.25 mi) 02:03 (450m row) |
**Holiday hours for the week**
12/24 | Wednesday: | Morning Hours Only | |||||
12/25 | Thursday: | Closed | |||||
12/26 | Friday: | Closed | |||||
12/26 | Saturday: | Team WOD 10 AM |
5 Rounds
20 Push Presses, 75 lbs (35 lbs)
20 Overhead Squats, 75 lbs (35 lbs)
Wondrous is the strength of cheerfulness, and its power of endurance. –Thomas Carlyle
AM Session | |
Sarah | 11:19 (PVC) |
Anne | 10:30 (15#) |
Rob | 11:06 (PP:45#, OS:15#) |
Elisha | 11:18 (PP:15#/PVC, OS:PVC) |
Kristin | 10:47 (PP:15#, OS:15#/PVC) |
PM Session | |
Rachel | 9:02 (15#) |
Inge | 9:36 (15#) |
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