Workout of the Day

Strength: 
Front squat 5-5-3-3-1-1-1

Conditioning:
15 Front squats @50% of 1RM
200 m run
12 Front squats
200 m run
9 Front squats
200 m run
6 front squats
200 m run

“A winner is one who accepts his failures and mistakes, picks up the pieces, and continues striving to reach his goals.”     ~ Dexter Yager

***Reminder: we will be closed this Saturday, as Katelyn and I will be in Chattanooga getting our USAW Certs. Go to the Scary Strong Games at CrossFit Music City to cheer on some great CrossFitters!

Workout of the Day:

10 rounds for time of:
10 Kettlebell swings (2 / 1.5 pood)
10 Box jumps
10 Hand-release push-ups

 “Do today what others don’t, so you can do tomorrow what others can’t.”

Workout of the Day:

Strength: Shoulder Press 1-1-1-1-1

then

10 Minute AMRAP of:
7 Shoulder presses @ 50% of 1RM
14 Barbell lunges

“Every new day is another chance to be stronger than you were the day before.”

Workout of the Day:

In teams of two, with only one person working at a time, complete the following:

1 mile farmers carry (2 x 1.5 pood / 1 pood)
2k Row
100 Deadlifts (135 /95)
100 Pull-ups
100 Medicine ball sit-ups

“I can accept failure, everyone fails at something. But I can’t accept not trying.”
~ Michael Jordan

Workout of the Day:

“Karen”

150 Wall-ball shots to a 10 foot target (20 / 14 lbs)

Workout of the Day:

400 m run
40 Burpees
300 m run
30 Burpees
200 m run
20 burpees
100 m run
10 burpees

“The harder you work, the harder it is to surrender.” 
~ Vince Lombardi

The Real Coca-Cola Polar Bears learn the truth about soda

Workout of the Day:

15 min AMRAP of:
5 Hang power snatches (95 / 65 lbs)
10 Overhead squats (95 / 65 lbs)
25 Double-unders

“Many of life’s failures are people who did not realize how close they were to success when they gave up.” ~ Thomas Edison

Workout of the Day:

For time:
50 Box jumps (24 / 20 in)
40 Ketllebell swings (1.5 / 1 pood)
30 Hand-release push-ups
20 Power cleans (135 / 95 lbs)
10 Wall climbs

“Experience is not what happens to you; it is what you do with what happens to you.”

Workout of the Day:

“Jackie”

Complete the following for time:
1000 M Row
50 Thrusters (45 lbs)
30 Pull-ups

“You are not defeated when you lose. You are defeated when you quit. “-Paulo Coelho

Workout of the Day:

2 Rounds for time of:
50 Jumping back squats (45 / 35 lbs)
400 m run
50 Lunges (45 / 35 lbs)
400 m run