0630 and 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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Winning is nice if you don't lose your integrity in the process.” - Arnold Horshak

0900 and 1145 @ MACG-28 Pull Up Bars

0630 WOD cancelled due to CFT, 1630 WOD cancelled due to coaching availability. Check the page for updates. If a substitute coach is available, the wod will be posted.

Split Jerk 1-1-1-1-1-1-1 reps

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Life is not a continuum of pleasant choices, but of inevitable problems that call for strength, determination, and hard work” - Indian Proverb

0900 and 1145 @ MACG-28 pull up bars.
0600 and 1630 cancelled.

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

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“If you only do what you know you can do- you never do very much.” - Tom Krause

0600 @ MACG-28 Pull Up Bars

Rain or shine, 1145 WOD will go as scheduled! - Jeanne

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

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"Don’t ask what the world needs. Ask what makes you come alive, and go do it. Because what the world needs is people who have come alive.” - Howard Thurman

0600, 0900, 1145, & 1630 @ MACG-28 Pull Up Bars

30 Muscle-ups for time

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If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

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"The most important key to achieving great success is to decide upon your goal and launch, get started, take action, move." -
John Wooden

0600 @ MACG-28 Pull Up Bars
1145 WOD will go as scheduled, thanks GySgt Skelton.

Clean and Jerk 1-1-1-1-1-1-1 Reps

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“For to be poised against fatality, to meet adverse conditions gracefully, is more than simple endurance; it is an act of aggression, a positive triumph.” - Thomas Mann

0600, 0900, 1145 and 1630 @ MACG-28 Pull Up Bars

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
Post time to comments.



The Chinese use two brush strokes to write the word 'crisis.' One brush stroke stands for danger; the other for opportunity. In a crisis, be aware of the danger - but recognize the opportunity.” - President Richard M. Nixon

0900, 1130 WOD only, 0630 cancelled due to CFT training.
Complete on individual basis as necessary.

Four rounds for time:

Run 400 meters
Rest 2 minutes

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Warming up the Core in the Supine Position [wmv] [mov]

"I do not participate in any sport with ambulances at the bottom of a hill." - Erma Bombeck

0600 and 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.

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"Courage doesn't always roar. Sometimes courage is the quiet voice at the end of the day saying, "I will try again tomorrow.” - Mary Anne Radmacher

0600, 0900, 1145 and 1630 @ 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.

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"Nothing stops the man who desires to achieve. Every obstacle is simply a course to develop his achievement muscle. It's a strengthening of his powers of accomplishment.” - Eric Butterworth

HAPPY ST. PATRICK'S DAY
0600 WOD ONLY TODAY !

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

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Here's to a long life, and a merry one; a quick death, and an easy one; a pretty girl, and an honest one; a cold beer - and another one!” - Old Irish toast

0600, 0900, 1145, & 1630 & MACG-28 Pull Up Bars

Snatch 1-1-1-1-1-1-1

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Gillian's 5 minute basic warmup [wmv] [mov]

"I always turn to the sports section first. The sports page records people's accomplishments; the front page has nothing but man's failures." - Earl Warren

0900, 1145 and 1630 @ MACG-28 Pull Up Bars
0600 WOD cancelled due to CFT

"Michael"

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

Post time to comments.

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“Take time to deliberate; but when the time for action arrives, stop thinking and go in.”
-Quoting Napoleon Bonaparte - Andrew Jackson

0600 and 1145 @ MACG-28 Pull Up Bars

For time:
115 pound Thruster, 21 reps
Weighted Pull Ups 12 eps
115 pound Thruster, 15 reps
Weighted Pull Ups, 9 reps
115 pound Thruster, 9 reps
Weighted Pull Ups, 6 reps
Post time to comments.



Thanks to Josey at Crossfit Al Asad for the modifications, Semper Fi.

0600, 0900, 1145, & 1630 @ MACG-28 Pull Up Bars

Run or Row 5 K

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Gillian on WarmUp and Stretching [wmv] [mov]