“But quality of work can be expected only through personal satisfaction, dedication and enjoyment. In our profession, precision and perfection are not a dispensible luxury, but a simple necessity.” – Niklaus Wirth
Mobility:
Shoulders
5 Rounds For Total Reps Of:
Bench Press (BW)
Pull Ups
**Rest 3 Minutes Between Rounds
Compare to 8/16/2011 (click here)
Post Total Reps To Comments.
“Confidence comes from hours and days and weeks and years of constant work and dedication.” – Roger Staubach
Mobility:
5 Minutes On Pain Ball
3 Rounds For Total Reps Of:
Rope Climb Vs. 200m Run
S/A DB Thruster Vs. 200m Run
Wall Walks Vs. 200m Run
**This workout will be completed with a partner
Post Total Reps To Comments.
“On the mountains of truth you can never climb in vain: either you will reach a point higher up today, or you will be training your powers so that you will be able to climb higher tomorrow.” – Friedrich Nietzsche
Mobility:
Shoulders/Back
Strength:
Sumo Deadlift 5-5-5-5
8-16-24 Rep Sets Of:
Box Jumps (24″)
Pistols
Post Total Reps Completed To Comments.
“A man is not finished when he is defeated. He is finished when he quits.” – Richard M. Nixon
Mobility:
Hips
AMRAP In 7 Minutes Of:
3 Squat Snatches 135#
6 HSPU
9 Sit Ups
Rest 3 Minutes:
AMRAP In 14 Minutes Of:
6 Squat Cleans
9 Push Ups
12 Sit Ups
Post Total Reps From Each Part To Comments.
Thank you to all of you that have been so supportive of our team/athletes over these last few months. We didn’t get the result we were looking for, but our athletes gave everything they had and fought all the way til the end. It was a great weekend with a tough ending, but we will be back next year stronger than ever.
“You can fool some of the people all of time, and all of the people some of the time, but you can never fool all of the people all of the time.” – Abraham Lincoln
AMRAP In 30 Minutes Of:
400m Run
20yd Broad Jumps
1 Wall Climb
10 Knees 2 Elbows
10 Burpees
Post Total Rounds To Comments.
“I do it because I can; I can because I want to; I want to because you said I couldn’t” – Unknown
AMRAP In 25 Minutes Of:
Buy in: 1 mile run
1 Rope Climb
7 KB Lunge Complex (53#)
7 Hspu
Post Total Rounds To Comments.
Team CF760 (Kathy Carey as an individual) will be competing over the next 3 days looking to earn a spot at the CrossFit Games. Check the leaderboard here to check out the results all weekend.
“Attack life, it’s going to kill you anyway.” – Steven Coallier
Mobility:
Press Prep
Strength:
Press 3×5
21-15-9 For Time Of:
Burpee Wallball
Hang Power Clean 145#
Post Time & Load To Comments.
“Since life and experience is a matter of trial-and-error, there’s no need to take choosing – or life itself – too seriously.” – Soren Lauritzen
Mobility:
Run Prep
Gymnastics Skills:
7 Minutes Of:
5 Cartwheels
7 Hollow Ups
2x max hs walk/1x max hold
2 Rounds For Time Of:
800m Run
400m Backwards Run
Compare to 12/7/2011 (click here)
Post Time To Comments.
“Never tell me the sky’s the limit when there are footprints on the moon.” – Unknown
Mobility:
Lift Prep
For Max Load In 15 Minutes:
1 Deadlift
**Berfore each lift you must complete 1 Rd Of:
5 Pull Ups
10 Push Ups
15 Squats
Post Best Load To Comments.
“The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.” – George Bernard Shaw
Mobility:
Squat Prep
Strength:
Back Squat 3×5
2 Minutes Each Station For Total Reps:
Rope climb
Thruster (95#)
Box Jump (30″)
Hang Snatch (75#)
Toe 2 Bar
**You will 15 seconds to transition between stations
Post Total Reps & Load To Comments.
