3 Rounds
15 Front Squats (95 lbs)
30 Sit-ups
“If you let your fear of consequence prevent you from following your deepest instinct, your life will be safe, expedient and thin.” – Katharine Butler Hathaway
| Kristin | 8:43 | (PVC) | |||||
| Rob | 7:17 | (45 lb) | |||||
| Shane | 5:12 | RX | |||||
| Beginner WOD (50 Squats,500 M Row) | |||||||
| Elisha | 3:56 | ||||||
Pull-ups (Down the latter from 10)
KB Swings (Up the latter to 10) 1.5 pood
| AM Results: | |||||||
| Shane | 6:40 | Rx | |||||
| Wes | 5:19 | Rx | |||||
| PM Results: | |||||||
| Rob | 8:04 | (Jump, 16 K) | |||||
| Meagan | 4:57 | (Jump, 20 lb DB) | |||||
| Boone | 4:35 | Rx | |||||
| Rachel | 6:46 | (Jump, 16 K) | |||||
| Tristy | 6:13 | (Jump, 16 K) | |||||
| Andrew | 6:35 | (Jump, 16 K) | |||||
| Marcos | 7:05 | Rx | |||||
Courage is grace under pressure. –Ernest Hemingway
They’re here!
3 Rounds
800 M
5 minutes rest between rounds
I run to see who has the most guts. –Steve Prefontaine
| AM Results | |||||||
| 1 | 2 | 3 | |||||
| Rob | 3:37 | 3:30 | 3:27 | ||||
| PM Results | |||||||
| 1 | 2 | 3 | |||||
| Marcos | 2:58 | 3:06 | 3:19 | ||||
| Tristy | 4:12 | 4:15 | 4:16 | ||||
| Rachel | 2:25 | 2:17 | 2:16 | (500 M Row) | |||
| Andrew | 5:40 | 3:52 | 3:48 | ||||
| Beginner WOD (50 Squats, 500 M row) | |||||||
| Kristin | 4:02 | ||||||
| Meagan | 4:12 | ||||||
5 rounds
100 M Run
7 Med Ball Cleans
9 Shoulder Press (75 lbs)
In and of itself, nothing really matters. What matters is that nothing is ever in and of itself.
-Chuck Klosterman
| Rob | 9:59 | (10 lb, 45 lb) | |||||
| Marcos | 7:03 | (15 lb, 75 lb) | |||||
| Tristy | 8:12 | (15 lb, 45 lb) | |||||
| Andrew | 6:29 | (20 lb ps, 45 lb) | |||||
| Rachel | 7:45 | (15 lb ps, PVC) | |||||
| Boone | 6:23 | (20 lb, Rx) | |||||
| Wes | 6:07 | (20 lb, Rx) |
18-12-8-6-4-2
Jumps Squats (45 lbs)
Thruster (45 lbs)
OVHD Squat (45 lb)
*Bar cannot touch the ground during the workout
He who is not courageous enough to take risks will
accomplish nothing in life. -Muhammad Ali
Results AM Session:
| Rob | 7:56 (PVC) |
| Shane | 5:56 Rx |
Results PM Session
| Tristy | 6:03 (PVC) |
| Wes | 5:32 Rx |
| Boone | 8:46 Rx |
Rest
No day is so bad it can’t be fixed with a nap. -Carrie Snow
Here’s a nice success story from the folks at CrossFit Lexington…
http://www.wkyt.com/home/headlines/35193654.html
7 Rounds:
200 M run
12 Flutter Kicks
12 Pushups
The journey is the reward. -Chinese Proverb
| Scott | 8:46 |
| Shane | 8:50 |
| Tristy | 11:20 (KPU) |
| Boone | 8:29 |
50 Squats
2 Handstand Push-ups
40 Squats
4 Handstand Push-ups
30 Squats
6 Handstand Push-ups
20 Squats
8 Handstand Push-ups
10 Squats
10 Handstand Push-ups
If you know the enemy and know yourself you need not fear the results of a hundred battles. –Sun Tzu
Max rounds in 10 minutes:
5 x Clean 75lb (45lb)
10 x Burpees
15 x Double-unders
“Thanksgiving, after all, is a word of action.” ~W.J. Cameron
| Tristy | 4 Rounds | Knee PU, 65lb(2)/45lb(2) |
| Marcos | 4 Rounds | Rx |
| Shane | 6 Rounds | Rx |
| Boone | 6 Rounds | Rx |
4 rounds
400 Meter Sprint
3 minutes rest in between each set
“Life is not lost by dying. Life is lost minute by minute, day be day, in all the thousand small, uncaring ways.” – Stephen Saint Vincent Benet
| 400m #1 | 400m #2 | 400m #3 | 400m #4 | |
| Marcos | 1:24 | 1:24 | 1:35 | 1:53 |
| Shane | 1:19 | 1:19 | 1:25 | 1:20 |
| Boone | 1:07 | 1:08 | 1:10 | 1:10 |