Deadlift, Burpees

Way to go guys!!!

Team WOD 5 on 5
5 Deadlift 155/275
10 Burpees

3 rounds per athlete

"We are too busy fixing the train to realize that we are on the wrong track. We are too busy staying alive to figure out how to live." 

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Rest

You can do anything for a minute!

“I alone choose every thought I think. I alone am responsible for the direction of my day. I may be surrounded by the love, help, and support of others, but I alone must choose my path . . . and I alone will find my way.”

 

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Nice Day Relay

Buck Furpees!

 

Warm up 
400m row

Skill Builder/Mobility
Hamstring & Hip

Metcon
Nice Day Relay

"Each new day is another chance for me to restart my life, with promise, opportunity, and unlimited potential. No matter where I’ve been until now, I have my whole life in front of me . . . and I’m just now getting started."

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Air squat,Push ups, Box jumps, Burpees, Pull ups

The herd is growing at 6am

Warm up 
1200m Run

Strength
Push Press
3-3-2-1

Metcon
20 AMRAP
25 Air squats
20 Push ups
15 Box jumps
10 Burpees
5 Pull ups

"Each new day is another chance for me to restart my life, with promise, opportunity, and unlimited potential. No matter where I’ve been until now, I have my whole life in front of me . . . and I’m just now getting started.

Post number of rounds completed to comments.

Thrusters, Pull ups

Go Courtney!!

Warm up
500m row

Skill Builder/Mobility
Hang clean

Strength
Hang clean
3-3-3

Metcon
5 rounds
9 Thrusters 75,95
9 Pull ups



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Rest

Focus

This is amazing. Every thought you think, actually rewires circuits in your brain. When you repeat the same thought, it gets 'wired in' stronger. Everything you believe about yourself comes from repeated thoughts that got wired in. And unless you get new wiring, the old beliefs stay there permanently, even if they're bad beliefs. That's why I want you to change negative thoughts with the right Self-Talk. It rewires your brain with good. And you deserve the best.

 

Sqeaky wheel gets oil

 

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Workout 12.2

CrossFit Games Workout 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch - M 75 / F 45 
30 Snatch - M 135 / F 75 
30 Snatch - M 165 / F 100 
Max Rep Snatch - M 210 / F 120

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.

"I choose to find the beauty, the quality, and the goodness in life. When I look for the light of good, I don't have to look far to find it. When I want to see the miracle of a positive life at work, I only have to look into my own heart . . . and there is the light, shining brightly, within me." 

 

If you you are signed up for the games post score so it may be validated if you are not post score to comments.

 

Team Burpees

Team Burpees
300 Burpees
2 teams of 5
One athlete must finish before another athlete continues
First team to 300 hundred wins!
Penalty for losing team 20 Burpees...

"I choose to find the beauty, the quality, and the goodness in life. When I look for the light of good, I don't have to look far to find it. When I want to see the miracle of a positive life at work, I only have to look into my own heart . . . and there is the light, shining brightly, within me."

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Deadlift, Box jumps

Warm up
400m row
10 Push ups
10 Sit ups
10 Squats
10 Pull ups

Skill Builder/Mobility
Static Handstand holds

Strength
Front squats
10 min to achieve 1 rep max


Metcon
7 rounds for max effort
20 sec deadlift 225#
Rest 40 sec
20 sec Box jumps 24"
Rest 40 sec

"I know that my attitude each day, is completely up to me. What I choose it to be, it will be. And because my attitude controls every thought I think, and every action I take, I make sure that I choose the attitude that makes each day, the very best day. Creating the attitude . . . that makes the day . . . is up to me."

 

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Rest

Matt's new PR 355 * That was nice...

"I never let unimportant things bother me, get in the way, or get me down. Instead of spending my time worrying about the 'small' things, I choose to stay positive, focus on what counts, keep my sights on the 'big' picture, and just keep moving till I reach my goal."

 

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