0615 & 1145 @ MACG-28 Pull Up Bars

"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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Compare to 090327



“Optimists enrich the present, enhance the future, challenge the improbable and attain the impossible.” - William Arthur Ward

1145 @ MACG-28 Pull Up Bars

"CrossFit Total"

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

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Compare to 090710



"“A bear, however hard he tries, grows tubby without exercise.” - Winnie the Pooh

1145 @ MACG-28 Pull Up Bars

"Michael"

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

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Compare to 090612



"The truth is not always the same as the majority decision. "- Pope John Paul II

1630 @ MACG Pull Up Bars

In honor of "Jeremy"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees

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"Always bear in mind that your own resolution to succeed is more important than any other." - President Abraham Lincoln

0615 & 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 090511.



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

0630 @ MACG-28 Pull Up Bars

Push jerk 3-3-3-3-3 reps

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“There are countless ways of attaining greatness, but any road to reaching one's maximum potential must be built on a bedrock of respect for the individual, a commitment to excellence, and a rejection of mediocrity.” - Buck Rodgers

0615 @ MACG-28 Pull Up Bars

For time:

Row 2 K

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"Justice and power must be brought together, so that whatever is just may be powerful, and whatever is powerful may be just.” - Blaise Pascal

0615 & 1145 @ 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

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Compare to 090304.



“A man can be as great as he wants to be. If you believe in yourself and have the courage, the determination, the dedication, the competitive drive and if you are willing to sacrifice the little things in life and pay the price for the things that are worthwhile, it can be done.” - Vince Lombardi

0615 & 1145 @ MACG-28 Pull Up Bars

Weighted pull-ups 1-1-1-1-1-1-1 reps

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Compare to 090423



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

1145 @ MACG-28 Pull Up Bars

Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps

Post rounds completed to comments.



“Procrastination is opportunity's assassin.” - Victor Kiam

1145 @ MACG-28 Pull Up Bars

Deadlift 5-5-5-5-5 reps

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Compare to 090610



“God allows us to experience the low points of life in order to teach us lessons we could not learn in any other way. The way we learn those lessons is not to deny the feelings but to find the meanings underlying them.” - Stanley Lindquist

0615 @ MACG-28 Pull Up Bars

Four rounds for time of:
Run 400 meters
50 Squats

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Compare to 090220.



“It's the price of leadership to do the thing you believe has to be done at the time it must be done” - President Lyndon B. Johnson

0615 & 1145 @ 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

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Compare to 090323.



“The unreal is more powerful than the real, because nothing is as perfect as you can imagine it. because its only intangible ideas, concepts, beliefs, fantasies that last. stone crumbles. wood rots. people, well, they die. but things as fragile as a thought, a dream, a legend, they can go on and on.” - Chuck Palahniuk

0615 and 1145 @ MACG-28 Pull Up Bars

Complete as many rounds in 30 minutes as you can of:

Walking Lunge, 12 steps
15 Glute-Ham Sit-ups
15 Hip Extensions
5 Muscle-ups

Post rounds completed to comments.



“For those who believe, no proof is necessary. For those who don't believe, no proof is possible.” - Stuart Chase

0615 @ MACG-28 Pull Up Bars.

Run 10K

Compare to 090430.

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“Our imagination is the only limit to what we can hope to have in the future” - Charles F. Kettering