August 1st, 2014

CrossFit (6am, 5:30pm)
Strength:  Deadlift 10-10-10 @ 65% of 1RM
Work Capacity:
5 rounds for time:
– 5 Cleans, 115/75 lbs
– 10 Push-ups
– 25 Double-Unders
CrossFit Light (7am)
AMRAP in 10 minutes:
– 5 Pull-ups
– 10 Push-ups
– 20 Mountain Climbers (2-count)
“The best way to predict the future is to invent it.”
 – Alan Kay

July 31st, 2014

CrossFit (6am, 5:30pm, 6:30pm)
Strength:  Push Press 10-10-10 @ 65% 1RM
Work Capacity:  AMRAP Marathon!
AMRAP in 5 minutes:
– 5 Box Jumps, 24/20″
– 7 Toes to Bar
Rest 1 minute
AMRAP in 5 minutes:
– 5 Handstand Push-ups
– 7 Wallballs, 20/14 lbs
Rest 1 minute
AMRAP in 5 minutes:
– 5 Burpees
– 7 Thrusters, 45/35 lbs
“The highest reward for a man’s toil is not what he gets for it, but what he becomes by it.”
– John Ruskin

July 30th, 2014

MichaelCrossFit (6am, 5:30pm, 6:30pm)
Benchmark (Hero) WOD:  “Michael”
3 rounds for time:
– Run 800M
– 50 Sit-ups
– 50 Back Extensions
Times to beat:  Ryan Wolf 17:09 (5/13/2013),  Heather Eversole 24:30 (6/27/2012)
CrossFit Light (7am)
3 rounds for time:
– Run 400M
– 10 Burpees
– 10 Lunges
– 10 Hanging Knee Raises
“Be miserable. Or motivate yourself. Whatever has to be done, it’s always your choice.”
-Wayne Dyer

 

July 29th, 2014

CrossFit (6am, 5:30pm, 6:30pm)
Work Capacity:
10-9-8-7-6-5-4-3-2-1 reps for time of the triplet:
– Overhead Squat, 95/65 lbs
– Ring Dips
– Bar Jump-overs (2 jumps = 1 rep)
“The only place success comes before work is in the dictionary.”
 – Vince Lombardi
 

July 28th, 2014

CrossFit (6am, 5:30pm, 6:30pm)
Strength:  Back Squat 10-10-10 @ 65% of your 1RM
Work Capacity:
For time:
– 100 Double Unders
– 80 Squats
– 60 Sit-ups
– 40 Wallballs, 20/14 lbs
– 20 Chest-to-bar Pull-ups
CrossFit Light (7am)
SEALFIT Baseline
For time:
– 500M Row
– 40 Squats
– 30 Sit-ups
– 20 Push-ups
– 10 Pull-ups
“A mind that is stretched by a new experience can never go back to its old dimensions.”
– Oliver Wendell Holmes, Jr.

July 25th, 2014

CrossFit (6am, 5:30pm)
Strength:  Deadlift 10-5-3-2-1-1-1
CrossFit Light (7am)
3 rounds for time:
– Row 500M
– 20 Sit-ups
– 10 Back Squats, 95/65 lbs
– 5 Pull-ups
“Do not be desirous of having things done quickly. Do not look at small advantages. Desire to have things done quickly prevents their being done thoroughly. Looking at small advantages prevents great affairs from being accomplished.”
– Confucius

July 24th, 2014

CrossFit (6am, 5:30pm, 6:30pm)
Work Capacity:
For time:
– 30 Thrusters, 95/65 lbs
– 20 Sit-ups
– Run 400M
– 20 Thrusters, 115/75 lbs
– 30 Sit-ups
– Run 400M
– 10 Thrusters, 135/95
– 40 Sit-ups
– Run 400M
“The only way of finding the limits of the possible is by going beyond them into the impossible.”
– Arthur C. Clarke

July 23rd, 2014

CrossFit (6am, 5:30pm, 6:30pm)
Benchmark WOD:  “Elizabeth”
21-15-9 reps for time of the couplet:
– Clean, 135/95 lbs
– Ring Dip
Times to beat:  Kenny Seeling 3:24 (7/30/2013),  Andy Booze 3:49 (7/30/2013),  Lori McClelland 6:34 (7/30/2013, red band ring dips)
CrossFit Light (7am)
5 rounds for time:
– 7 Thrusters, 65/35 lbs
– 10 Ring Rows
“Unless you’re willing to have a go, fail miserably, and have another go, success won’t happen.”
– Phillip Adams

July 22nd, 2014

CrossFit (6am, 5:30pm, 6:30pm)
Strength:
Every minute for 10 minutes, 1 Snatch Balance.
Start with a light weight and increase when it’s easy.  If it’s not easy, don’t go up in weight but feel free to add more reps per minute to get some practice!
Speed:
3 rounds for time:
– Run 200M
– 10 Burpees
“If you want something you’ve never had, you must be willing to do something you’ve never done.”
 – Thomas Jefferson

July 21st, 2014

CrossFit (6am, 5:30pm, 6:30pm)
Work Capacity:
For time:
– 50 GHD Sit-ups
– 50 GHD Back Extensions
– 50 Pull-ups
– 50 Push-ups
– 50 Wallballs, 20/14 lbs
– 50 Box Jumps
CrossFit Light (7am)
As many rounds as possible in 10 minutes:
– 2 Clean and Jerks, 75% of max
– 200M Row
“You can discover more about a person in an hour of play than in a year of conversation.”
 – Plato