Workout of the Day

Wed 31

Wednesday December 31, 2014

WOD: Open 13.1As many reps in 17 mins as you can of:40 Burpees30 Snatches, 75/45 lbs 30 Burpees 30 Snatches, 135/75 lbs 20 Burpees 30 Snatches, 165/100 lbs…

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Tue 30

Tuesday December 30, 2014

WOD: Open 11.3CL&J Max Reps in 5:00 (#165/#110 – Masters 55+ – #135/#75) Extra Credit DL 10 x 2 OTM (Work to heavy double) Then TH: 10 x…

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Mon 29

Monday December 29, 2014

WOD: Intervals (Max Effort) :30 Work :30 Rest Rotate Through Exercises Row Ball Slam (#30/#20) Double Unders Thruster (#35/#25) Burpee Wall Ball (#20/#14) 5 Rounds Extra Credit Swing:…

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Mon 29

Sunday December 28, 2014

Only one who devotes himself to a cause with his whole body and soul can be a true master. For this reason, mastery demands all of a person.…

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Mon 29

Monday December 29, 2014

By failing to prepare, you are preparing to fail. – Benjamin Franklin WOD: Intervals (Max Effort) :30 Work :30 Rest Rotate Through Exercises Row Ball Slam (#30/#20) Air…

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Sat 27

Saturday December 27, 2014

To be a champion, you have to believe in yourself when nobody else will. – Sugar Ray Robinson WOD: OHS: 5 x 3 E3M (HAP) Accessory Open 12.2…

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Fri 26

Friday December 26, 2014

Ambition is not a vice of little people. -Michel Eyquem De Montaigne WOD: DL: 5 x 3 E3M (HAP) Accessory As many reps in 12 mins as you…

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Wed 24

Wednesday December 24, 2015

You can prevent your opponent from defeating you through defense, but you cannot defeat him without taking the offensive. -Sun-tzu WOD: FSQ: 5 x 3 E3M (HAP) Christmas…

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Tue 23

Tuesday December 23, 2014

Progress comes to those who train and train; reliance on secret techniques will get you nowhere. -Morihei Ueshiba WOD: SDL: 5 x 3 E3M (HAP) Accessory Open 12.1…

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Mon 22

Monday December 22, 2014

I do not know anyone who has got to the top without hard work. That is the recipe. It will not always get you to the top, but…

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Sun 21

Sunday December 21, 2014

Life is trying things to see if they work. – Ray Bradbury WOD: BSQ: 5 x 3 E3M (HAP) Accessory Open 11.1 Double Under: 30 PSN: 15 (#75/#55)…

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Sat 20

Saturday December 20, 2014

Victory goes to the one who has no thought of himself. -Shinkage School of Swordsmanship WOD: DL 5 x 5 (E3M) HAP Accessory PSN: 30 for time (#135/#95)…

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Fri 19

Friday December 19, 2014

In extreme situations, the entire universe becomes our foe; at such critical times, unity of mind and technique is essential – do not let your heart waver! -Morihei…

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Thu 18

Thursday December 18, 2014

Well done is better than well said. – Benjamin Franklin WOD: FSQ 5 x 5 (E3M) HAP Accessory Partner WOD: P1/P2 Swing: 2 to 20 x 2 (24kg/16kg)…

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Wed 17

Wednesday December 17, 2014

WOD: SDL 5 x 5 (E3M) HAP Accessory DL/CL/FSQ/J (205/#135) AMRAP 20:00 Extra Credit Max set of Pull Ups (C2B): If you come off the bar the set…

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Wed 17

Tuesday December 16, 2014

WOD: Press: 5 x 5 (E3M) HAP Accessory Lunge: 80’ w/Plate Overhead #45/#35 Pull Up (C2B): 15 Ring Dip: 15 3 Rounds for time Extra Credit TH: 5…

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Wed 17

Monday December 15, 2014

WOD: BSQ:  5 x 5 (E3M) HAP Accessory Tabata :20/:10 x 8 1:00 Rest Wall Ball (#20/#14) L-Hang (From Pull Up Bar) TH: (DB #30/#20) AbMat Sit Up…

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Wed 17

Sunday December 14, 2014

WOD: OHS 5 x 5 (E3M) HAP Accessory Intervals: :45 Work/:15 Transition Row Ball Slam (#30/#20) Air Dyne Swing (24kg/16kg) Row Thruster (DB #30/#20) 5 Rounds Run through…

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Sat 13

Saturday December 13, 2014

WOD: Row: 1000 PCL: 50 (#155/#75) FSQ: 40 Pull Up: 30 Thruster 20 Muscle Up; 10 For time Accessory: Prison Rules: SN (HAP) 3 reps every :15 for…

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Fri 12

Friday December 12, 2014

Happiness is not the absence of problems but the ability to deal with them. – Charles de Montesquieu WOD: DBSN 1/1 x 5 (#50/#35)Thruster: 10 (Right arm) DBSN…

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Thu 11

Thursday December 11, 2014

Whatever the mind of man can conceive and believe, it can achieve. – Napoleon Hill WOD: KB Hand to Hand Swing: 20 (#20/#12KG) KB CL: 20 (Alternating Sides)…

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Wed 10

Wednesday December 10, 2014

Inspiration exists, but it must find you working. – Pablo Picasso WOD: PCL: 3 (#185/#120) FSQ: 6 (#185/#120) Pull Up: 9 AMRAP: 20 Minutes Extra Credit Prison Rules:…

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Tue 9

Tuesday December 9, 2014

All our dreams can come true if we have the courage to pursue them. – Walt Disney WOD: Row: 1000M Then Burpee Box Jump: 15 Push Press: 15…

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Mon 8

Monday December 8, 2014

Rivers know this, there is no hurry. We shall get there some day. – A. A. Milne WOD: :45 Row :15 Transition :45 Jump Rope (DU) :15 Transition…

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Sun 7

Sunday December 7, 2104

Courage is like a muscle.  We strengthen it by use. – Ruth Gordon WOD: :20:10 x 8 – I:00 Rest Between exercises Burpee Press (#45/#35) BSQ (#45/#35) Push…

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Sat 6

Saturday December 6, 2014

WOD: Holleyman 30 rounds for time of: 5 Wall Balls, 20/14 lbs 3 Handstand Push Ups 1 Power Clean, 225/155 lbs Accessory BP: 5 x 2 E3M (HAP)

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Fri 5

Friday December 5, 2014

Don’t wait for extraordinary opportunities. Seize common occasions and make them great. – Orison Swett Marden WOD: Lunge 40’ DB High Carry (#30/#20)PP: 12 Lunge 40’ DB High…

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Thu 4

Thursday December 4, 2014

Life is what you make it. Always has been, always will be. – Eleanor Roosevelt WOD: Wall Ball: 15 Ball Slam: 12 5 Rounds fort ime Accessory SDL:…

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Wed 3

Wednesday December 3, 2014

Nothing is a waste of time if you use the experience wisely. – Auguste Rodin WOD: Double KB Swing: 10  (#24Kg/#16Kg) Double KB FSQ: 10 Double KB Push…

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Tue 2

Tuesday December 2, 2014

People who are crazy enough to think they can change the world, are the ones who do. – Apple WOD: CL: 7 (#185/#120) AbMat SU: 15 AMRAP: 10…

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Mon 1

Monday December 1, 2014

Failure is the opportunity to begin again more intelligently – Henry Ford WOD: Cindy Accessory OHS: 5 x 2 E3M (HAP)

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