"Time is the coin of your life. It is the only coin you have, and only you can determine how it will be spent. Be careful lest you let other people spend it for you."
- Carl Sandburg

Excellent Job on last week's WOD's!

CrossFit "Nancy"
5 Rounds for Time;
400m Run
15 OH Squat 95/65lbs

DB 20.37 *
----------
AF 16.52
AG 18.48
AJ 13.28
AL 20.33
CL 15.24
EK 13.58
JG 18.45
JH 18.27
JL 21.03
KM 16.58
YJ 14.52

CrossFit Hero "Small"
3 Rounds for Time;
1,000m Row
50 Burpees
50 Box Jump 24"
800m Run

AG 33.50
AJ 25.27
AL 38.24
DB 31.08
DB 36.53
JD 36.08
JH 39.24
JL 21.40
YJ 30.43

"It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming"

Theodore Roosevelt

3 Amazing Workouts last week...

WOD #1
4 Rounds for Time;
OH Lunge
20 Box Jump
20 Wall Ball
400m Run

AJ 22.18
AL 27.05
BM 25.17
DB 28.03
JL 15.16 3x

WOD #2
Row 20 calories
30 Burpees
40 DB Clean/Press
50 Knees to Elbows
100yd Lunge
150yd Sprint

AG 22.31
EK 21.30
JG 23.48
JH 26.44
MK 34.09

WOD #3
30 Pull-ups
30 KB Swings
30 Double Unders/Burpees
30 OH Squat

AG 7.15
AL 18.26
DB 14.26
JG 10.55
JL 10.55

"If you can find a path with no obstacles, it probably doesn't lead anywhere."
- Frank A. Clark

WOD #1
5 Rounds for Time;
12 Deadlift 135/95lbs
9 Power Clean 135/95lbs
6 Push Press 135/95lbs

AB 12.16 @ 85
AF 12.52 @ 75
AL 8.33 @ 65
JD 13.44 @ 85
JL 13.41 @ 88
KM 15.09 @ 45

WOD #2
4 Rounds for Time;
5 OH Squat 95/65lbs
10 Toes to Bar
15 DB Clean and Press 45/25lbs
20 Burpee's

AB 16.33
AG 22.26
AL 20.34
CL 22.32
DB 23.49
DB 34.52
JD 25.46
JL 27.26
KM 27.42
YJ 24.32

WOD #3
CrossFit Annie
50, 40, 30, 20, 10 rep's
Double Under's
Ab Mat Sit-ups

AJ 12.57

100 yard dash w/IV feeder
AB 3.00

"Our business in life is not to get ahead of others but to get ahead of ourselves--to break our own records, to outstrip our yesterdays by our today, to do our work with more force than ever before."
- Steward B. Johnson


WOD #1
5 Rounds for Time;
250m Row
25 Push-ups

AB 14.28
AL 16.35
CL 16.11
DB 16.03
JD 14.16
JG 13.36
JL 15.51
MK 17.54
YJ 16.15

3 Rounds;
JH 9.21
KM 11.19

WOD #2
5 Rounds for Time;
15 Thrusters 95/65lbs
15 Burpee's

AB 3 rounds 9.23
DB 4 rounds 15.58
JL 5 rounds 19.13
MK 5 rounds 25.19
YJ 5 rounds 13.10