"Confidence is contagious; so is lack of confidence" - Vince Lombardi

Last Week's results;

WOD #1

400m Run

then, 5 rounds for time of

 10 Pull-ups

 10 Ring Push-ups

 then, 400m Run

AJ 14.22

AL 23.59

CL 13.02

DL 15.17

GB 12.14

JH 15.23

KM 18.03

Deadlift - 2 rep's on the minute for 10 minutes

AJ 255lbs

CL 255/275lbs

EK 230lbs

JH 155lbs

MB 190lbs

Last week's Results;

WOD #1

80 Wall Ball Throws 20/10lbs

400m Run w/Ball

60 Wall Ball Throws

400m Run w/Ball

40 Wall Ball Throws

400m Run w/Ball

20 Wall Ball Throws

400m Run w/Ball

AJ 19.34/10

AL 37.50/10

AM 27.07/14

CL 19.50/14

DB 23.15/10

DL 25.15/14

ED 33.18/14

EK 22.34/14

GB 17.38/8

GD 28.44/10

KM 28.50/10

NG 29.35/14

"Today is the blocks with which we build."
- Henry Wadsworth Longfellow

Last Week's results;

WOD #1
15 min AMRAP
15 Jump Squats
15 Ab Mat Sit-ups
10 Sumo DL High Pull 95/65lbs

AJ 10 rounds @ 65lbs
AL 8 rounds + 32 @ 45lbs
AM 5 rounds + 30 @ 65lbs (10min)
CL 8 rounds @ 75lbs
DB 5 rounds @ 45lbs (10min)
DL 7 rounds + 28 @ 65lbs
EK 8 rounds @ 88lbs
GD 4 rounds @ 65lbs (10min)
JD 5 rounds + 15 @ 65lbs
JH 4 rounds + 21 @ 45lbs
KM 7 rounds @ 35lbs
MB 6 rounds + 15 @ 65lbs (10min)

NG 6 rounds @ 95lbs

WOD #2
CrossFit Games Open 12.5
7min AMRAP
3 Thrusters @ 100/65lbs
3 Pull-ups
6 Thrusters
6 Pull-ups
9 Thrusters
9 Pull-ups
Keep adding 3 until 7min is reached.

For total Rep's;
AJ 56 @ 85lbs
AM 43 @ 65lbs
CL 63 @ 88lbs
MB 62 @ 65lbs
NG 50 @ 88lbs

Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish. - John Quincy Adams

Last Week's results;

CrossFit Games Open 12.4
12min AMRAP
150 Wall Ball 20/14lbs
90 Double Unders

DL 150 + 30
EK 150 + 21
MB 150 + 56
MB 150 + 44

WOD #2
15min AMRAP
400m Run
5 Squat Clean
5 Pull-ups
10 HR Push-ups

MB 3 rounds + run + 5
MB 4 rounds + run + 5
MK 3 rounds + run

"What a man believes may be ascertained, not from his creed, but from the assumptions on which he habitually acts."
- George Bernard Shaw

Last Week's results;

CrossFit Games Open 12.3

18min AMRAP
15 Box Jump 24/20"
12 Push Press 115/75lbs
9 Toes to Bar
(36 reps)

AL 195
CL 224
EK 195
GB 261
MB 180
MB 180
MM 144
NG 249

WOD #2
3 Rounds for Time;
5 Ring Dip
10 KB Swing 24/16k
15 Wall Ball 20/14lbs
300m Row

AJ 9.01
-------
AL 13.52
DB 12.42
MB 11.40
NG 10.00

"The key is to keep company only with people who uplift you, whose presence calls forth your best."
- Epictetus

Last Week's results;

CrossFit Games Open WOD 12.2

The official WOD calls for a Snatch, but since we haven't worked on that movement sufficiently, we have substituted the Clean and Press.

Check out this amazing video of #1 and #6 competing in this WOD

Our Results;
10 min AMRAP
Clean and Press

NG 70
CL 68
MB 65
AL 63
AJ 62
EK 57
MB 55
GD 50
KM 40

WOD #2
5 Rounds for Time;
5 Pull-ups
30 Walking Lunge 35/25lbs
15 Push-ups
400m Run

AJ 18.06
CL 22.57

Check out CrossFit Games Open 12.3 here...

The will to win, the desire to succeed, the urge to reach your full potential... these are the keys that will unlock the door to personal excellence.
-Confucius

Last Week's results;

CrossFit Games Open 12.1
7min AMRAP
Burpees

AJ 92
CL 87
MB 83
GD 82
NG 81
MB 80
YJ 74
EK 58
DB 56
DL 56
JD 55
JH 52
KM 50
AL 46
GB 34 (5min)

WOD #1
2000m Run
then,
Max Push-ups in 3min

AJ 7.44 / 45
DB 9.25 / 43
GB 10.54/ 51
MB 8.44 / 50
NG 8.54 / 73
YJ 8.14 / 50

WOD #2
8min AMRAP
8 Thruster 95/60lbs
8 Box Jump 24/20"
8 Knees to Elbows

AJ 120 reps
CL 108 reps
JH 76 reps
MB 113 reps
MB 110 reps
NG 99 reps

WOD #3
4 Rounds for Time;
300m Row
30 Wall Ball
10 Pull-ups

AJ 17.15
CL 17.08
DB 23.30
GD 17.50 (3x)
MB 20.12
NG 18.17

"In the long run, a short cut seldom is." - Malcolm Forbes

Last week's results;

WOD #1
CrossFit "Nancy"
4 Rounds for Time;
400m Run
15 OH Squat 95/65lbs

DB 15.26 *New PR!
-----------------
AM 14.23
GD 10.46
MB 9.09
MB 12.46
NG 11.40
SF 17.15

WOD #2
3 Rounds for Time;
12 Deadlift at 70% 3rm
50 Double Under's

JH 6.43
MB 9.50
NG 3.50

You cannot dream yourself into a character; you must hammer and forge yourself one."
- Henry David Thoreau

Last Week;

WOD #1
4 Rounds for Time;
10 Front Squat
10 Knees to Elbows
10 Burpees

AJ 10.54/88
AM 12.35/66
CL 10.58/110
DB 14.06/75
ED 12.30/85
JD 13.47/95b
MB 9.17/85
NG 9.46/85

WOD #2
Heavy Deadlift 3 x 3
then,
10min AMRAP
5 Deadlift @ 70%
5 Pull-ups

AM 8 + 6
EK 8 + 2
JH 6 + 8
MB 8 + 9

WOD #3
400m Run
50 Pull-ups
400m Run
50 Push-ups
400m Run
50 Ab Mat Sit-ups
400m Run
50 Air Squat
400m Run

AJ 22.41
AM 17.06 modified
DB 26.22
GD 33.36
MB 23.59
NG 24.50
YJ 13.21 modified

"The toughest thing about success is that you've got to keep on being a success. Talent is only a starting point in anything. You've got to keep working that talent."
- Irving Berlin

Last Weeks' results;

WOD #1
Squat Clean 3 sets of 5
then,

3 Rounds for Time;
30 Double Under's
15 HR Push-ups
5 Front Squat

AJ 110/5 6.37
AL 75/5 8.39
AM 88/5 4.45
CL 125/5 7.18
EK 105/5 9.08
GB --- 5.05
JH 65/5 9.43
MB 65/5 11.18
MB 95/5 7.16
NG ---- 7.53

WOD #2
Push Press 3 sets of 3
then,

CrossFit Helen;
3 Rounds for Time
400m Run
21 KB Swings 24/16k
12 Pull-ups

AJ 110/3 11.43 Rx
AL 90/3 19.05
AM 104/3 12.09
CL 135/3 14.18 Rx
DB 75/3 14.32
GD ---- 16.25
JH 80/3 16.08
KM 70/3
MB 85/3 15.33 Rx
MK --- 15.19 Rx
NG 135/3

WOD #3
Deadlift 3 sets of 3
then,

3 Rounds for Time;

800m Run
15 Push-ups
8 Deadlift @ 70%

AJ 280/3 16.11/225
MB 195/3 11.19/140
MB 175/3 17.24/128

"A man always has two reasons for doing anything: a good reason and the real reason."
- J. P. Morgan

Last Week's results;

WOD #1
Front Squat; 3 sets of 3
then,

5 rounds for time;
15 OH Squat/Front Squat @ 70%
15 Pull-ups

CL 195/3 15.58/65
EK 115/3 15.50/85
GD 95/3 19.21/65
MK 155/3 22.28/110

4 rounds;
AL 95/3 18.14/45
DB 85/3 19.50/65
MB 105/3 14.32/35

3 rounds;
AM 111/3 7.53/15
MB 125/3 14.03/45
YJ 12.01/15

WOD #2
OH Press 3 sets of 3
then,

7min AMRAP
7 Push Press @ 75%
7 Burpee Box Jump 24"

AL 65/3 5 rounds + 22 reps/55
AM 80/3 4 rounds + 9 reps/25
DL 95/3 5 rounds/65
MB 80/3 5 rounds/65

WOD #3
Deadlift 3 sets of 3
then,

5 rounds for time;
5 Chest to Rings Pull-ups
15 Sumo DL High Pull

AJ 260/3 9.36/85
AM 187/2 3.24/45
MB 174/2 7.07/45
YJ 60/5 7.51/24

Empire State Building WOD

When asked; Were you sore after that last workout AM?
Reply; I'd rather be sore than fat

3 great workouts last week!

WOD #1
10min AMRAP
10 Wall Ball
10 Pull-ups

AB 5 rounds + 10rep
AL 4 rounds + 13reps
AM 4 rounds + 16reps
CL 5 rounds + 14 reps
DB 5 rounds + 10rep
EK 7 rounds + 13reps
GB 7 rounds + 10reps
GD 3 rounds + 10reps
JD 6 rounds + 4reps
JH 5 rounds + 16reps
KM 5 rounds + 19reps
MB 7 rounds + 4reps
MK 3 rounds + 16reps
MM 7 rounds + 10reps
YJ 6 rounds

WOD #2
3 x 3 rep Max Push Press
then,
3-4 rounds;
1min Box Jumps
1min KB Swing
1min Push-ups

AJ 105/3
AL 80/3
AM 88/3
ED 125/3
JH 75/3
KM 60/3

WOD #3
3 x 3 rep Max Deadlift
then,
5 rounds for time;
12 Deadlift (@70% of 3RM)
400m Run

AJ 248/3 178/11.41
CL 250/3 178/17.30
DB 148/3 98/13.07
GD 202/3 98/15.06
MB 158/3 108/14.17
MB 198/3 158/14.44

"I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is the victory over self."
- Aristotle

Amazing work last week!

WOD #1

Work up to 3 heavy sets of 3 Deadlifts
then,

CrossFit "Grace"
30 Clean and Press for time; 135/95lbs

AB DL ---- 4.14
AJ DL 225 3.48
AM DL 178 5.27
EK DL 240 4.12
JH DL 138 4.16
KM DL 118 4.23

WOD #2

Work up to 3 heavy sets of 3 Back Squat
then,

Every minute on the minute do;
5 Front Squat
5 Knees 2 Elbows
the remainder of the minute is your rest interval

Great job by;
AJ 195
AM 135
CL 225
DB 105
GD 125
YJ 55

"Self-respect cannot be hunted. It cannot be purchased. It is never for sale. It cannot be fabricated out of public relations. It comes to us when we are alone, in quiet moments, in quiet places, when we suddenly realize that, knowing the good, we have done it; knowing the beautiful, we have served it; knowing the truth we have spoken it."
- Whitney Griswold

Last Week's results;

WOD #1
21-15-9-15-21
Box Jump 24/20"
KB Swing 24/16k
Push-ups
1000m Row

AJ 18.02
--------
AB 19.26
AM 19.21
ED 24.20
JH 22.03
KM 24.14

WOD #2
5 Rounds for Time;
5 Squat Clean
10 Pull-ups

AJ 11.00
AM 8.38
DB 13.44
KM 8.55
YJ 9.46

Happy New Year!

Last week's results;

WOD #1
3 Rounds for Time;
500m Row
12 Pull-ups
20 Walking Lunge 30/20

AJ 16.20 Rx
DB 17.13 Rx
MK 17.52 Rx
------------
AB 13.35
AL 17.58
AM 17.00
JH 17.36
YJ 15.45

WOD #2
CrossFit Helen
3 Rounds for Time;
400m Run
21 KB Swing 24/16k
12 Pull-ups

AM 13.11 PR
DB 12.48 PR

"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

"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

"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

"Beautiful young people are accidents of nature, but beautiful old people are works of art."
- Eleanor Roosevelt

Last week's results;

WOD #1
CrossFit Christine
3 rounds for time
500m Row
12 Deadlift (at your body weight)
21 Box Jump 24/20"

As Rx;
AJ 11.44 *PR
AL 17.32 *PR
------------
Modified;
AB 13.33 *PR
AM 20.18
CL 14.36
EK 13.18
GB 14.53
JL 17.53
JH 19.46
KM 17.07
MB 15.13
YJ 13.17

WOD #2
Thanksgiving WOD
(50min time cap)

1 mile run
5 rounds of Cindy
25 Power Clean
5 rounds of Cindy
1000m row
5 rounds of Cindy
25 Power Clean
5 rounds of Cindy
1 mile run

Awesome Job by;

AJ thru .79 of final mile run
AL thru 3rd round of Cindy in 35min
AM thru 3rd round of Cindy
CL thru 15 2nd set of Cleans
MB thru final round of Cindy