0900 and 1145 @ MACG-28 Pull Up Bars

Five rounds for time of:

400 meter Run
50 Squats
30 Back extensions

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All truths are easy to understand once they are discovered; the point is to discover them.” -Galileo Galilei

0630 and 1145 @ MACG-28 Pull Up Bars

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

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Compare to 081212



“We must embrace pain and burn it as fuel for our journey.” - Kenji Miyazawa

0630, 0900, 1145, & 1630 @ MACG-28 Pull Up Bars

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

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"Show me a guy whos afraid to look bad, and I'll show you a guy you can beat every time." - -Lou Brock

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

"Lynne"

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

Post reps for both exercises in all rounds.

Compare to 090119.



"The day you take complete responsibility for yourself, the day you stop making any excuses, thats the day you start to the top." - Unknown

0630, 0900, 1145, & 1630 & MACG-28 Pull Up Bars

Hang Squat Clean

3-3-3-3-3-3-3

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Squat Clean Faults [wmv] [mov]

0630, 0900, 1145, 1630 @ MACG-28 Pull Up Bars

Four rounds for time of:

Run 400 meters
50 Squats

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“Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.” - Lance Armstrong

0630 and 1145 @ MACG-28 Pull Up Bars

Front Squat 1-1-1-1-1-1-1-1-1-1 reps

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Compare to 090107



Mac does Squat Cleans [wmv] [mov]

0630, 1145 & 1630 @ MACG-28 Pullup Bars

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

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Compare to 080702



Ryan VS Fran Video [wmv] [mov]

1145 @ MACG-28 Pull Up Bars

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

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Compare to 081217



“Heroism ... is endurance for one moment more.” - George F. Kennan

0900 WORKOUT ONLY - HOLIDAY ROUTINE - MEET AT MACG-28 PULL-UP BARS.

"CROSSFIT TOTAL"

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

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Compare to 090128




"JUST DO IT" - MY FAVORITE NIKE AD

0900, 1145, 1630 @ MACG-28 Pull Up Bars

"Randy"

75 pound Power snatch, 75 reps for time.

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The power snatch starts at the ground and ends in the overhead snatch position, there is no full depth squat for this workout.

0630 and 1145 @ MACG-28 Pull Up Bars

"Nate"

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

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.



“Live as if you were to die tomorrow. Learn as if you were to live forever.” - Mahatma Gandhi

Deadlift 1-1-1-1-1-1-1 reps

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Compare to 090121

"What counts in sports is not the victory, but the magnificence of the struggle." - Joe Paterno

1145 @ MACG-28 Pull Up Bars

Run or Row 5K

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Compare to 090116



“To succeed you need to find something to hold on to, something to motivate you, something to inspire you” - Tony Dorsett

0630, 0900, 1145, 1630 @ MACG-28 Pull Up Bars

For time:

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

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Compare to 080714



We will substitute pull ups for the rope climb, one rope ascent = ten pull ups.