Friday 24 November 2017

5 Rounds, On the 4:00
12 Toes to Bar
16 Deadlifts 60kg/40kg
20/14 Calorie Bike / Cal Row / 12 Burpees
Post scores to comments.

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Much of life is about failure, whether we acknowledge it or not, and your destiny is profoundly shaped by how effectively you learn from and adapt to failure.
David Brooks

 

 


Thursday 23 November 2017

In teams of 3 for time:
50 Handstand Push-ups

Then:
9 x 800 m Run
And:
350 Double Unders
250 Dumbbell Snatch 20 kg (15 kg)
150 Chest-to-bar Pull-ups
Only one team member working at a time during the handstand push-ups then, while one team member runs 800 m, the other two team members begin the remaining work (in order with only one person working at a time).  Each time a team member completes an 800 m run, they must tag the next team member to head out on an 800 m run and the returning team member can assist the other team member to complete the remaining work (again, in order with only one person working at a time).  Once all nine 800 m runs have been completed, the three team members can complete the remaining work (with only one person working at a time).
Post time to comments.

22835380_10155840234465439_521787393_nExpecting this a lot today ...

The world is round and the place which may seem like the end may also be only the beginning.
Ivy Baker Priest


Wednesday 22 November 2017

20min find 5RM Back Squat

In teams of three, alternating complete rounds, complete five rounds each for time of:
5 Power Cleans 70kg/50kg
5 Thrusters 70kg/50kg
10 Box Jump-Overs 24″/20″

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Post wod hair, how does Dan do it ... 

You are the way you are because that's the way you want to be.  If you really wanted to be different, you would be in the process of changing right now.
Fred Smith


Tuesday 21 November 2017

Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:
Deadlifts 100kg/70kg
Strict handstand push-ups

Rest 5 minutes

Then, following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:
Power Cleans 70kg/50kg
Pistols
Post reps completed for each couplet to comments.

CF HQ 2017

P5201417

The girls getting after it ... 

The plain fact remains that men and women the world over possess amounts of resources that only exceptional individuals push to their extreme use.  Compared to what we ought to be, we are only half awake.
William James


Monday 20 November 2017

Squat Clean & Split Jerk

1-1-1-1-1-1-1-1-1-1

 

Midline Madness V4.0

Side Plank left
Hanging Straight Leg raises strict (candlestick pulses)
Side Plank Right
HS marching wall or Free (Hollow rocks)

Images (17)

Morpheus dropping knowledge bombs ...

Commitment is what transforms a promise to reality.
Abraham Lincoln


Saturday 18 November 2017

Teams of 3:

300 Meter Farmers Carry 24kg+/20kg
75/50 Calorie Bike/ Calorie Row
300 Meter Farmers Carry 24kg+/20kg
75 Wallballs 10kg/7kg
300 Meter Farmers Carry 24kg+/20kg
75 Pullups

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#community

 have accepted fear as part of life, specifically the fear of change, the fear of the unknown, and I have gone ahead despite the pounding in the heart that says: turn back, turn back, you'll die if you venture too far.
Erica Jong


Friday 17 November 2017

10 Rounds for time

30 Douber Unders
10 Pullups
10 Push press 42.5kg/30kg

CF Linchpin

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Best mates ... James and Brodie

Much of life is about failure, whether we acknowledge it or not, and your destiny is profoundly shaped by how effectively you learn from and adapt to failure.
David Brooks


Thursday 16 November 2017

For time:
10 box jumps 42"
10 bar muscle-ups
20 kettlebell snatches 24kg
20 Pistols alternating
30 toes-to-bars
30 overhead squats 35kg
40 GHD sit-ups
40 medicine-ball cleans 10kg
50 burpees
50 triple-unders

CF HQ 2015

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Everyone is all smiles before the workout starts ...

But until a person can say deeply and honestly, "I am what I am today because of the choices I made yesterday," that person cannot say, "I choose otherwise."
Stephen Covey

 


Wednesday 15 November 2017

Jackie

Row 1000m

50 Thrusters 20kg
30 Pullups

Compare 06 Feb 2017

Midline Madness V3.0

Candlestick Pulses
Hollow Rocks
Evil Knees
Russian Twists 10kg

Photo-collage(2)

Dani and Emma crushing the in house comp last weekend.

All great masters are chiefly distinguished by the power of adding a second, a third, and perhaps a fourth step in a continuous line.  Many a man had taken the first step.  With every additional step you enhance immensely the value of your first.
Ralph Waldo Emerson


Tuesday 14 November 2017

The Ensign

Complete as many rounds as possible in 3 minutes of:

3 Power Clean 70kg/50kg
6 Push Ups
9 Air Squats/Ring Dips

 

Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.
Repeat this sequence 6 times (6 rounds).
Rest for 1 minutes between the 3 minute rounds.

Post total rounds completed to comments.

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Jude talking me through is strategy for the next workout ...

Do not disturb yourself by picturing your life as a whole; do not assemble in your mind the many and varied troubles which have come to you in the past and will come again in the future, but ask yourself with regard to every present difficulty: 'What is there in this that is unbearable and beyond endurance?'
Marcus Aurelius