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Category Archives: Workouts

Work Capacity: “CrossFit Open WOD 18.1”
AMRAP in 20 minutes:
– 8 Toes-to-bar
– 10 Hang Clean and Jerks, 50/35 lb dumbbell
– 14/12 calorie Row

8 rounds for time:
– Run 400M
– Rest 90 seconds

“The people who try to hurt me only hurt themselves.” - Frederick Douglass

Work Capacity: “Havana”
AMRAP in 25 minutes:
– 150 Double-unders
– 50 Push-ups
– 15 Power Cleans, 185/125 lbs

Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.

While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.

Marchini is survived by numerous friends and family members.

"If we spend twenty-four hours being angry at our beloved, it is because we are ignorant of impermanence." - Thich Nhat Hahn, Buddhist monk

4 rounds for time:
– 30 Sit-ups
– 30 GHD Hip Extensions
– 100-ft Handstand Walk

"Let us not be content to wait and see what will happen, but give us the determination to make the right things happen." - Peter Marshall

Strength: Front Squat 10-10-10-10-10

"Superficial goals lead to superficial results." - Attila the Hun

Press 1-1-1-1-1
Push Press 1-1-1-1-1
Push Jerk 1-1-1-1-1

"To exercise at or near capacity is the best way I know of reaching a true introspective state. If you do it right, it can open all kinds of inner doors." Al Oerter - 4 time Olympic Gold Medalist in Discus

Work Capacity:
AMRAP in 5 minutes:
– 3 Deadlifts, 275/185 lbs
– 7 Push Press, 115/75 lbs

30 Muscle-ups for time
30 Pull-ups/Ring Rows + 30 Dips for time

"He's soft and he's fat and he's wearing my clothes and he's getting too old and he was born on my birthday and I'm afraid if I stop running, he'll catch up with me." - Nike poster for masters athletes

Strength: Snatch 10-5-3-1-1-1-1-1

Work Capacity: “CrossFit Open WOD 13.1”
As many reps as possible in 17 minutes:
– 40 Burpees
– 30 Snatches, 75/45 lbs
– 30 Burpees
– 30 Snatches, 135/75 lbs
– 20 Burpees
– 30 Snatches, 165/100 lbs
– 10 Burpees
– As many Snatches as possible, 210/120 lbs

"It ain't what you don't know that gets you into trouble. It's what you know for sure that just ain't so." - Josh Billings

Strength: Back Squat 5-5-5

Work Capacity:
AMRAP in 20 minutes:
– 25 Burpees
– 15 Back Squats, bodyweight

"I'm in a glass case of emotions!" - Ron Burgundy

For time:
– 30 Overhead Walking Lunges, 45/25 lb plate
– 30 Knees-to-Elbows
– 30 Sit-ups
– 30-calorie Row
– 30 Sit-ups
– 30 Knees-to-Elbows
– 30 Overhead Walking Lunges, 45/25 lb plate

"It is most perilous to be a speaker of Truth. Sometimes one must choose to be silent, or be silenced. But if a truth cannot be spoken, it must at least be known. Even if you dare not speak truth to others, never lie to yourself." - Frances Hardinge