0615 @ MACG-28 Pull Up Bars

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Compare to 090406.



“We are shaped by our thoughts; we become what we think. When the mind is pure, joy follows like a shadow that never leaves.” - Buddha

0615 @ MACG-28 Pull Up Bars

1145 WOD cancelled until 13 July.

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Compare to 090504.



If you have an apple and I have an apple and we exchange these apples then you and I will still each have one apple. But if you have an idea and I have an idea and we exchange these ideas, then each of us will have two ideas.” - George Bernard Shaw

1145 @ MACG-28 Pull Up Bars.
0615 WOD cancelled.

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Compare to 090310



“Never give in, never give in, never; never; never; never - in nothing, great or small, large or petty - never give in except to convictions of honor and good sense” - Winston Churchill

0600 and 1145 @ MACG-28 Pull Up Bars

For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

Post time to comments.



“If I had eight hours to chop down a tree, I'd spend six hours sharpening my ax” - Abraham Lincoln

1145 @ MACG-28 Pull Up Bars

"Helen" - with a twist

3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups

Post time to comments.



“We cannot change our past. We can not change the fact that people act in a certain way. We can not change the inevitable. The only thing we can do is play on the one string we have, and that is our attitude.” - Charles R. Swindoll

1145 @ MACG-28 Pull Up Bars.

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Compare to 090319.



“A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty.” - Winston Churchill

1145 @ MACG-28 Pull Up Bars

0615 WOD will not take place for the remainder of the week. Expect to resume normal operations on Monday.

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 090316.



“Knowing others is wisdom, knowing yourself is enlightenment.” - Lao Tzu

0615 and 1145 @ MACG-28 Pull Up Bars

Run 5 K

Post time to comments.

Compare to 090430.



“If you will call your troubles experiences, and remember that every experience develops some latent force within you, you will grow vigorous and happy, however adverse your circumstances may seem to be.” - John Heywood

0615 @ MACG-28 Pull Up Bars

For time:
50 Muscle-ups

Post time to comments.

Compare to 090513.



“Keep your dreams alive. Understand to achieve anything requires faith and belief in yourself, vision, hard work, determination, and dedication. Remember all things are possible for those who believe.” - Gail Devers

0615 @ MACG-28 Pull Up Bars

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 090216.



“The freedom to fail is vital if you're going to succeed. Most successful people fail from time to time, and it is a measure of their strength that failure merely propels them into some new attempt at success.” - Unknown Author

0615 and 1145 @ MACG-28 Pull Up Bars

Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
10 Pull-ups

Post rounds completed to comments.



“The three hardest tasks in the world are neither physical feats nor intellectual achievements, but moral acts: to return love for hate, to include the excluded, and to say, "I was wrong"." - Sydney J. Harris

0615 and 1145 @ MACG-28 Pull Up Bars

Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions

Post time to comments.



The true value of a human being can be found in the degree to which he has attained liberation from the self.” - Albert Einstein

0615 @ MACG-28 Pull Up Bars

For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

Post time to comments.



“Great men never make bad use of their superiority. They see it and feel it and are not less modest. The more they have, the more they know their own deficiencies.”
Jean-Jacques Rousseau

0615 @ MACG-28 Pull Up Bars.

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Post loads to comments.



Today's WOD is dedicated to two outstanding trainers, LtCol Goodes and his wife, Jeanne. Thank you again for your dedication. Best of luck in all of your future endeavors.

0615 cancelled due to PFT !

0900 and 1145 @ MACG-28 Pull Up Bars

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Compare to 090518.



The greater the obstacle, the more glory in overcoming it.” - Moliere