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Monthly Archive for: ‘September, 2019’

Thursday 9.19.19

Teams of 2 Row 8,000 m *Rotate every 250 “Hiding from your weaknesses is a recipe for incapacity and error.” Greg Glassman, Founder of CrossFit  

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Wednesday 9.18.19

5 Rounds 10 Deadlifts 225/155 16 Wall Balls 8 Toes to Bar “When I train, I erase all the limits and expectations of what I can do. I am powerful and anything is possible.” – Camille Leblanc-Bazinet  

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Tuesday 9.17.19

Teams of Two – 18 Min Time Cap 10 Rounds 9 Thrusters 95/65 35 Double Unders “You may see me struggle but you will never see me quit.” Anonymous  

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Monday 9.15.19

Back Squat 3 x 10 Heavier Then Last Week Helen 3 Rounds  400 M Run 21 KBS 12 Pull Ups ‘Full effort is full victory’ – Katrin Tanja Davidsdottir  

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Friday 9.13.19

Teams of 3 – 3 Rounds  300 M Row 15 Thrusters 95/65 💃 Congo Line Style 🕺 {Athlete 1 rows then starts thrusters. Athlete 2 can start rowing while athlete 1 is thruster-ing} “Determined people working together can do anything”  

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Thursday 9.12.19

AMRAP 20 100M Farmer Carry 150/100 Sand Bag 3 Box Jumps 30ish/24ish Overhead Carry 100M (50R/50L) 53/35 Plank 60 Seconds Nice steady pace. Goal is to move for twenty at a easy pace.   “It’s Not Whether You Get Knocked Down, It’s Whether You Get Up.” – Vince Lombardi 💚💛  

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Wednesday 9.11.19

1/2 Murph 800 M Run 50 Pull Ups 100 Push Ups 150 Air Squats 800 M Run “Winning isn’t about finishing in first place. It isn’t about beating the others. It is about overcoming yourself. Overcoming your body, your limitations, and your fears. Winning means surpassing yourself and turning your dreams into reality.” ― Kilian Jornet  

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Tuesday 9.10.19

2.4.6.8.10.12.14. Hang Clean 95/65 2.4.6.8.10.12.14. Shoulder 2 Overhead 95/65 2.4.6.8.10.12.14. Burpee Box Jump Over 24/20   “Even if you’re on the right track, you’ll get run over if you just sit there.” -Will Rogers  

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Monday 9.9.19

Back Squat 3 x 10 4 Rounds 30 Double Unders 20 Kettle Bell Swings 5R/5L Lunge 53/35 20 Sit Ups “During the hard times, it’s important to focus on the things you can change in that moment instead of what you should have or could have done differently.”  – Annie Thorisdottir  

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Friday 9.5.19

3 Min AMRAP 8 Thrusters 95/65 8 Burpees Over the Bar 8 Pull Ups   “Be patient and tough; some day this pain will be useful to you.” – Ovid, Roman poet  

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