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WOD 1/12

20-15-10-5
Pull-ups
Overhead Squats (95 lbs)
Push-ups 

You have to be strong enough to say if the culture doesn’t work, don’t buy it. 
-Mitch Albom

AM Results:
Anne  7:11 (Jump, 30 lbs)
Shane 9:32 Rx
Boone 13:24 Rx
Beginner WOD (30 Squats, 500 M row)
Rod 3:17
PM Results:
Chris 8:03 (Jump, 15 lb)
Marcos  9:52 (Jump, 15 lb)
Wes 6:48 (115 lb)
Tristy 6:24 (Jump, 45 lb, KPU)
Stacy 6:38 (Jump, 30 lb, KPU)
Betsy 6:23 (Jump, PVC, KPU)
Kristin 7:58 (Jump, 25/15 lb, KPU)
Megan 7:55 (Jump, PVC, KPU)
Sherman 8:35 (Jump, 45/30 lb, KPU)
David 8:57 (Jump, 30 lb,)
Helen 6:10 (Ring Row, PVC, 15-10-5)
Andrew 8:19 (45 lb)
in Workout of the Day 257 comments

WOD 1/10

800 Meter Ball Run (20 lbs)
21 Goblet Squats (55 lbs)
21 Partner Sit-ups
400 Meter Ball Run (20 lbs)
15 Goblet Squats (55 lbs)
15 Partner Sit-ups
200 Meter Ball Run (20 lbs)
9 Goblet Squats (55 lbs)
9 Partner Sit-ups

*Note- Use same Med Ball for the ball run and partner sit-ups 

To succeed in life in today’s world, you must have the will and tenacity to finish the job. 
–Chin-Ning Chu


Team #1: 17:02
Ivan 15lb MB  35lb DB
Anne 15lb MB 35lb DB
Team #2: 17:05
Rafael 20lb MB 35lb DB (No Ball w/ Run)
Marcos 20lb MB 55lb DB
Team #3: 16:07
Kristin 10lb MB 20/35lb DB
Shera 10lb MB 20/35lb DB
Team #4: 14:55
Shane 20lb MB 55lb DB
Andrew 20lb MB 55lb DB



Betsy and Ivan finishing the hip drive!



in Workout of the Day 289 comments

WOD 1/9

Press
1-1-1-1-1-1-1

then…

Max rounds in 5 Minutes
6 Pull-ups
9 Sit-ups
12 Squats

Only strength can cooperate. Weakness can only beg. –Dwight D. Eisenhower

      Totals     Rounds
Anne     55, 60, 65, 70-f, 65, 65, 70      5
Helen     55, 55, 65-f, 55, 55, 60, 65-f     3
Kristin     50, 60, 65, 70, 75-f, 70, 75-f     5
Shera     45, 50, 50, 55, 60-f, 55, 60-f     5
Andrew     75, 85, 105, 115, 125-f, 120, 125-f     6

Wednesday’s 5:30 Crew!

in Workout of the Day 4 comments

WOD 1/8


400 Meter Run
25 Push-ups
15 Kettlebell Swings
200 Meter Run
20 Push-ups
20 Kettlebell Swings
200 Meter Run
15 Push-ups
25 Kettlebell Swing 
400 Meter Run

For changes to be of any true value, they’ve got to be lasting and consistent.
–Tony Robbins

AM Results
Sarah 10:48 (12K)
Rob 9:02 (16K)
Mike 11:21 (12K)
PM Results
Keith 10:53 (12K, half reps)
Andrew 11:47 (24K)
Ivan 10:21 (12K)
Rafael 9:13 (16K)
Tristy 9:21 (16K)
Shane 8:04 (24K)
Megan 10:12 (12K)
Sherman 10:20 (16K)
David 11:03 (16K)
Betsy 10:23 (12K)
Stacy 8:47 (16K)
Beginner WOD (20 Wall Balls, 500m Row)
Consuel 4:13


Sarah’s heading back to school in Georgia, so today is her last day at CFA for awhile.
Good Luck and we’ll see ya again this summer!

in Workout of the Day 323 comments

WOD 1/7

Front Squats 
5-5-5-5-5 

AM Results:
Sarah 45, 55, 65, 75, 85
Rob 85, 115, 125, 145, 165
Anne 85, 115, 125×4, 125, 125
Mike 45, 55, 65, 75, 85
Shera 45, 50, 55, 65, 70
Wes 245, 255, 275, 300, 315
PM Results:
Keith 45, 55, 75, 95, 105
Megan 45, 65, 70, 75, 80
Sherman 115, 165, 185×4, 185, 200×2
Betsy 45, 65, 70, 75, 80
Stacey 65, 85, 115, 125, 135
Kristin 65, 85, 85, 85 95
Helen 15, 25, 35, 35, 45
Shane 205, 225, 275×1, 275, 300×1
Tristy 85, 115, 125, 135, 145
Andrew 115, 135, 155, 160, 175×4
Boone 135, 165, 195, 205×2, 205×2
Beginner WOD: 40 Wall Ball, 400 M Ball Run
Chris 4:09
David 5:01

Continuous effort – not strength or intelligence – is the key to unlocking our potential.
–Winston Churchill

Shera, Sherman, and Megan going after Fran!


in Workout of the Day 273 comments

WOD 1/6

“Fran”

21-15-9
Thrusters (95 lb)
Pull-ups

All the forces in the world are not so powerful as an idea whose time has come. -Victor Hugo 

AM Results:
Sarah 6:01 (25 lbs, Jump x 1.5)
Anne 6:36 (25 lbs, Jump x 1.5)
Elisha 6:07 (15 lbs, Jump)
Rob 7:25 (45 lb, Jump x 1.5)
Shane  5:02 Rx
Boone 6:22 Rx
Wes  4:20 Rx
PM Results:
Tristy 6:57 (55 lb, Jump x 1.5)
Kristin 6:19 (25 lb, Jump x 1.5)
Betsy  4:51 (15 lbs, Jump)
Megan 6:56 (15 lbs, Jump x 1.5)
Shera 5:08 (15 lb, Jump x 1.5)
Sherman 6:41 (45 lbs, Jump x 1.5)
Beginner WODs:
Ivan 5:06 (30 Wall Balls, 400 M Ball Run)
Rafeal 3:16 (30 Wall Balls, 400 M Ball Run)
Helen 4:37 (20 Squats, 500 M Row)
in Workout of the Day 285 comments

WOD 1/5

3 Rounds 
400 Meters
15 Push-Press 75 lbs (45 lbs)
30 AbMat Sit-ups 

AM Results:
Rob 11:30 (45 lb)
Sarah 11:53 (25 lb)
Anne 12:48 (35 lb)
Shera 12:05 (15 lb)
Shane 9:24 Rx
Wes 10:18 Rx
PM Results:
Elisha 13:54 (15 lb)
Keith 14:06 (15 lb, 200 M)
Mike 12:18 (15 lb)
Kristin 12:12 (15 lb)
Stacy 10:49 (15 lb)
Betsy 11:55 (15 lb)
Marcos 11:36 Rx
Tristy  11:09 (45 lb)
Andrew 9:38 (45 lb)
Beginner WOD: 30 Wall Ball, 400 M Ball Run
Megan 5:21
Sherman 4:37

Desire is the key to motivation, but it’s determination and commitment to an unrelenting pursuit of your goal – a commitment to excellence – that will enable you to attain the success you seek. 
–Mario Andretti

Can you find one of CFA’s very own?

in Workout of the Day 354 comments

WOD 1/3

10 Rounds

:30 Seconds Max Wall-balls
:30 Seconds Box Jump
1 minute of rest

The first rule of sustainability is to align with
natural forces, or at least not try to defy them. 
–Paul Hawken

**The Regional Qualifiers for the 2009 CrossFit
Games have been announced.  If anyone is
interested in participating click HERE**

Team 1
Kristin (10 lb, 20”/12”)
Mike (10 lb, 20”)
429
Team 2
Sarah (10 lb, 20”)
Shane (20 lb, 20”)
450
Team 3
Tristy (15 lb, 20”)
Anne (15 lb, 20”)
451


in Workout of the Day 230 comments