Run

There is light at the end of the tunnel

Warm up
3 rounds
10 Push ups
10 Sit ups
10 Air squats

Mobility
Calves, Hips

Metcon
Run a 5K


Rember the light at the end of the tunnel may be you. - Aerosmith


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Hurricane WOD #2

                           I love this video





Warm up
100 Jumping jacks

Homesu
Goal - 150 HRPU's
EMOTM 5 Air squats


Attitude is the way you mentally look at the world around you. It is how you view your environment and your future. It is the focus you develop toward life itself.


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Hurricane WOD

Batten down the hatches!

Warm up
If you have access to a treadmill 800m run
otherwise 3 rounds of 10 Push ups, Sit ups, Air squats

Mobility
Stretch for 12 to 15 minutes

Metcon
EMOTM
Tuck Jumps
Add 1 rep each minute thereafter, continue until failure


“The fear of death follows from the fear of life. A man who lives fully is prepared to die at any time.” - Mark Twain


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Rest

Gather round children

And when the future hinges on the next words that are said, Don't let logic interfere, believe your heart instead. - Philip Robison



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Thrusters, Burpees

T and Jacob

Warm up
1200m Run

Mobility
15 minute foam roll/Lbal

Metcon
Kalsu
On the minute:
Complete 5 burpees and perform max rep 95/45 lbs thrusters on the minute.

The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

If there is no passion in your life, then have you really lived? Find your passion, whatever it may be. Become it, and let it become you and you will find great things happen FOR you, TO you and BECAUSE of you. - T. Alan Armstrong 


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Hang Power Clean

Way to go Jessica on your 20" box jump!

Warm up
3 rounds
50m Farmers Walk 1.5 pood/1 pood
10 Step ups 20"/15"
20 Air squats

Mobility
Quads/Hams/Calves

Metcon
EMOTM
Hang power clean 135/95
Add 1 repetition each minute


Self-suggestion makes you master of yourself. - W. Clement Stone


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Fight Gone Bad

Welcome to the Herd Brad!

Warm up 
800m Run

Mobility
Foam roll/L ball

Skill Builder
SDHP
Push press

Metcon
Fight Gone Bad
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:

1. . Wallball Shots: 20/14 10ft/9ft
2. . Sumo Deadlift High-Pull: 75/55
3. . Box Jump: 20" box 
4. . Push Press: 75/55
5. . Row:  (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.



Things turn out best for those who make the best of the way things turn out. - Jack Buck



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Rest

Welcome to the Herd Leland!

       Inspirational video from Windy City CrossFit






We learn wisdom from failure much more than from success. We often discover what will do, by finding out what will not do; and probably he who never made a mistake never made a discovery. -
Samuel Smiles


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Curtis P's

Head Coach/Owner Joachim of CrossFit Mainz in Germany stopped by

Warm up 
2 minutes M.E.
Dbl unders

Mobility
ankle, Hip

Metcon
For time
100 Curtis P's 115/95


You've done it before and you can do it now. See the positive possibilities. Redirect the substantial energy of your frustration and turn it into positive, effective, unstoppable determination. - Ralph Marston


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Burpee broad jump, Kettlebell swing, V-sit ups

Aaahhahahhhhhh!!!!

Warm up
20 Push ups
20 Air squats
20 Sit ups
10 Pull ups (strict)

Mobility
Foam roll 12 minutes

Metcon
2 rounds
30 Burpee broad jumps
30 Kb swings 53/35


Every thought is a seed. If you plant crab apples, don't count on harvesting Golden Delicious. - Bill Meyer


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