"If we would have anything of benefit, we must earn it, and earning it become shrewd, inventive, ingenious, active, enterprising."
- Henry Ward Beecher

Great work last week!

WOD #1
3 Rounds for Time;
400m Run
20 Box Jump 24/20"
15 KB Swing 24/16k

CL 11.34 Rx
DB 13.46 Rx
EK 14.11 Rx
MK 14.43 Rx
-----------
AL 15.30
GB 12.53
GD 14.51
JD 12.31

WOD #2
3 Rounds for Time;
500m Row
10 Pull-ups
10 Burpees

CL 13.05 Rx
MB 13.01 Rx
-----------
AB 14.02
AM 15.44
DB 16.51
DL 14.51
ED 13.32
GB 12.35

Happy Holiday's & All the Best in 2012!

"The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy."
- Dr. Martin Luther King, Jr.

Last Week's results;

WOD #1
5 Back Squat 185/135lbs
25 Box Jump 24/20"
5 Back Squat
25 Pull-ups
5 Back Squat
25 KB Swing 24/16k
5 Back Squat
25 Burpees
5 Back Squat
25 Wall Ball 20/10lbs
5 Back Squat

CL 13.10 As Rx
--------------
AB 7.59 95lbs
AJ 12.49 155lbs
AL 11.53 95lbs
AM 14.19 85lbs
EK 13.32 165lbs
JH 17.07 65lbs
JL 11.53 95lbs
KM 13.20
MB 16.16 115lbs

WOD #2
CrossFit Hero "DT"

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

AB 11.45 75lbs
AJ 8.20 88lbs
AL 9.02 55lbs
AM 10.42 65lbs
ED 15.45 98lbs
MB 14.02 88lbs
MK 12.02 115lbs

WOD #3

4 Rounds for Rep's
1min of work at each station;

Walking Lunge 25/15lbs
Burpee Pull-ups
KB Swing 24/16k
Ring Row
2min Rest

Awesome job;
AJ, CL, EK, KM

WOD #3 Warrior "AM"
Jump Air Squat

"A smooth sea never made a skilled mariner."
- English Proverb

Last Week's results;

WOD #1

Complete the following;

3 Rounds of
5 Front Squat 185/115lbs
15 Pull-ups

1000m Row

5 Rounds of
10 Burpee's
10 Deadlift 225/155lbs

AJ 18.34 110/160lbs
AL 28.33 65/108lbs
AM 25.29 65/108lbs
CL 25.26 128/178lbs
EK 22.16 118/170lbs
GB 23.08
JH 25.12 65/65lbs
MB 24.21 85/135lbs
MK 22.31 128/200lbs
YJ 25.32

WOD #2

3 Rounds for Time;
500m Row
30 KB Swing 16/12k
10 Stair run

AJ 13.24 *PR
AL 19.43
AM 15.31
CL 14.30
GB 16.32
JD 14.55
JH 17.16
MB 18.48

WOD #3

1 minute of;
Rowing
Knees to Elbows
Wall Ball 20/10lbs
Ab Mat Sit-ups
Jump Air Squat
DB Push Press 30/20lbs
2 minutes rest
3 Rounds for time

Congratulations to WOD #3 Warriors;

AJ
AM
ED
KM

"Things do not change. We change."
- Henry David Thoreau

Last Week's results;

WOD #1
3 Rounds for Time;
5 Deadlift 275/195lbs
400m Run
10 Box Jump 24/20"
25 Double Under's

MK 14.24
--------
AB 12.28
AJ 10.27
AM 15.59
CL 14.42
DB 17.13
DL 13.24
JD 14.15
JL 15.56
MB 14.21
YJ 14.18

WOD #2
CrossFit Fran
21-15-9
Thrusters 95/65lbs
Pull-ups

EK 9.27 *PR
CL 10.42
AF 9.34
MK 12.35
-----------
AB 6.56
AJ 14.19
AM 12.39
DB 15.30
GB 9.05
JD 9.17
JL 12.41
KM 8.52