“You have no choices about how you lose, but you do have a choice about how you come back and prepare to win again.” -Pat Riley

Rowing Clinic tonight 5- 6:30pm. Sign up on the schedule.

WOD

“Test, Test”
400m sprint for time:
Rest 3:00
150 squats for time:
Rest 3:00
100 Double Unders for time:
Rest 3:00
50 Box jump for time: (24”/18”)
Rest 3:00
50 Med Ball Cleans for time: (20#/14#)

Coach’s Notes: Post time(s) completed to comments for each set.

“Those who cannot change their minds cannot change anything.”  – George Bernard Shaw

Allie.

WOD
3 rounds for time:
Run 400 m
10 Power Snatch – 135#/85#

MLS: 150 Hollow Rocks for time. *Every break in set complete an immediate 5 pushups

Coach’s Notes: Post time(s) completed to comments. Rowing clinic tomorrow night from 5 – 6:30pm. Sign up online to reserve your spot. Can’t stay for the whole 90 minutes? That’s ok- come for as long as you can.

Endurance WOD
30 minute tempo run
40 squats
Coach’s Notes: Meet at OIB Water Tower

Wod
3 rounds for time:
Run 400 m
10 Power Snatch – 135#/85#
 
MLS: 150 Hollow Rocks

Endurance WOD Meet at OIB Water Tower
30 minute tempo run
40 squats

“Finally, strive to blur distinctions between “cardio” and strength training. Nature has no regard for this distinction or any other . . .” — Greg Glassman, “What Is Fitness?”

2011 Reebok CrossFit Games- Beach WOD this Saturday anyone?

WOD

Strength: Front Squat and Jerk – 1.1 x 6 sets, 2:00 rest (one front squat, then one jerk = 1 set) Increase load on each set
CrossFit: 2 RFT
Row 750m
15 Front Squat + Jerk (155/105)
25 GHD Situps
Coach’s Notes: For A. Complete1 front squat, then one jerk = 1 set. Increase load on each set. 12 minute time cap. For B. Post time completed to comments.

Strength: Front Squat and Jerk – 1.1 x 6 sets, 2:00 rest (one front squat, then one jerk = 1 set) Increase load on each set
CrossFit: 2 RFT
Row 750m
15 Front Squat + Jerk (155/105)
25 GHD Situps