Teams of 3 - 25min AMRAP
7 Power Snatch 35kg/25kg
10m Overhead Plate Walking Lunge 20kg/15kg
9/7 Cal Bike
10m Overhead Plate Walking Lunge 20kg/15kg
7 Power Snatch 35kg/25kg
Complete one round before swapping with your partners
Cold morning for some wallballs ... #theboys
Life can be pulled by goals just as surely as it can be pushed by drives.
Viktor Frankl
EKKA Day Holiday
Teams of 2
50 Wallballs 10kg/7kg
50 Toes to bar
50 DB Hang Cleans 20kg/15kg
50 GHD Situps
50 DB Push Press 20kg/15kg
50 DB Burpee Deadlift
50/35 Cal Bike
*Every 3 minutes 2 Rope Climbs
30min Time Cap
Sigh ... Maybe next year ... #delicious
Many people fail in life, not for lack of ability or brains or even courage, but simply because they have never organised their energies around a goal.
Elbert Hubbard
21 - 15 - 9
Deadlift 100kg/70kg
Ring Dips
Jammed packed Saturday 0700 ... Couldn't even fit Tom in the photo
please note Paul S #action
Never quit. It is the easiest cop-out in the world. Set a goal and don't quit until you attain it. When you do attain it, set another goal and don't quit until you reach it. Never quit.
Bear Bryant
14min AMRAP
5 Power Cleans 60kg/40kg
5 Pullups
5 Burpees
5 Cal Bike
Erin W ... Ready to go
Recognise that competence lies on the other side of slogging failure. Make your preparations, and assault your target, never forgetting that victory is the end state of persistence.
Jon Gilson
800m Run
80 Push Ups
30/20 Cal Bike
20 Power Snatch 60kg/40kg
30/20 Cal Bike
80 Situps
800m Run
Art imitating life ... It doesn't look good for our Hero's!
For all sad words of tongue and pen, The saddest are these, "It might have been."
John Greenleaf Whittier
20min AMRAP
21 Kettlebell Swings 24kg/16kg
15 Wall balls 10kg/7kg
9 Burpees
200m Run
#truth ... Don't forget to book in for mobility tonight and meet Coach Tilly
Personal commitment, sacrifice and determination are the only means to betterment.
Noel Coward
Run 1 mile (1600m) + Weight Vest
3 Rounds
30 Burpees
10 Handstand Pushups
10 Hang Squat Cleans 60kg/40kg
10 Push Jerks 60kg/40kg
Run 1 mile (1600m) + Weight Vest
(rxd+ add the vest to the burpee station)
You know things could always be worse ...
This is Mat A workout space in Hotel quarantine in Perth for the last 2 weeks.
The good Lord gave you a body that can stand most anything. It's your mind you have to convince.
Vince Lombardi
Resolve Tri
Teams of 3
9min
Max Row Metres
9min
Max Bike - Cals
9min
Max Run Metres
Get your team of three ready!
Motivation is what gets you started. Habit is what keeps you going.
Jim Ryun
"Jack"
Complete as many rounds as possible in 20 minutes of:
10 Push Press 52.5kg
10 KB Swings 24kg
10 Box jumps 24"
CF HQ Hero wod
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.
Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and his siblings Abe, Mandi, Amber and Abi.
Heroes and cowards feel exactly the same fear. Heroes just react to it differently.
Cus D'Amato
23min AMRAP
3 Burpees
5 Pullups
10 Pushups
15 Air squats
Saturday 0800 getting after it ... #justshowup
The tragedy of life is not that it ends so soon, but that we wait so long to begin it.
W.M. Lewis