0630 and 0900 @ MACG-28 Pull Up Bars

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Compare to 080922.



“I believe every human has a finite number of heartbeats. I don't intend to waste any of mine” - Neil Armstrong

0630 @ MACG-28 Pull Up Bars

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Compare to 090108.



“It's not the size of the dog in the fight, it's the size of the fight in the dog.” - Mark Twain

0630 and 0900 @ MACG-28 Pull Up Bars

"CrossFit Total"

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

Post total to comments.

Compare to 090101



“We must become the change we want to see.” - Mahatma Gandhi

"Nasty Girls"

3 rounds for time of:

50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post time to comments.

Compare to 081105



"If hockey fights were fake, you would see me in more of them." - Rod Gilbert

0630 and 0900, MACG-28 Pull Up Bars

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

Post loads to comments.

Compare to 080807



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

0900 WOD only, 0630 cancelled due to CFT training. Complete on individual basis as necessary.

Four rounds for time:

Run 400 meters
Rest 2 minutes

Post time to comments.

Compare to 081106



“Leaders aren't born, they are made. And they are made just like anything else, through hard work. And that's the price we'll have to pay to achieve that goal, or any goal.” - Vince Lombardi

0630 MACG-28 Pull Up Bars

Complete as many rounds as you can in twenty minutes of:

5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

Post rounds completed to comments.

Compare to 081113



“To enjoy good health, to bring true happiness to one's family, to bring peace to all, one must first discipline and control one's own mind. If a man can control his mind he can find the way to Enlightenment, and all wisdom and virtue will naturally come to him.” - Siddhartha Gautama, Buddha

0630 @ MACG-28 Pull Up Bars

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

Compare to 081125.



"Life is not easy for any of us. But what of that? We must have perseverance and above all confidence in ourselves. We must believe that we are gifted for something, and that this thing, at whatever cost, must be attained.” - Marie Curie

0630 & 0900 MACG-28 Pull Up Bars

Run or Row 5K

Post time to comments.

Compare to 081219.



“The principle is competing against yourself. It's about self-improvement, about being better than you were the day before.” - Unknown

0630 and 0900 @ MACG 28 Pull Up Bars

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Compare to 081119.



Cardiovascular/Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Accuracy, Balance - 10 physical skills. Today's WOD should just about hit every single skill, have fun.

0630 and 0900 @ 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 081030



“The probability that we may fail in the struggle ought not to deter us from the support of a cause we believe to be just.” - Abraham Lincoln

0630, 1145, 1630 @ MACG-28 Pull Up Bars.

"Elizabeth"

21-15-9 reps of:

Clean 135 pounds
Ring dips

Post time to comments.

Compare to 081126.



"“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

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Compare to 081103



Today's WOD will be dedicated to Major Joseforsky who left for Iraq this past weekend. God Speed, friend, you will be missed.