800m Run
50 Burpees
25 Toes to Bar
35 DB Devil Presses 15kg/10kg
25 Toes to Bar
20 Burpee Pullups
800m Run

James E ... #action

Excellence is never an accident.  It is always the result of high intention, sincere effort, and intelligent execution; it represents the wise choice of many alternatives - choice, not chance, determines your destiny.

Aristotle

Teams of 2:
25min AMRAP
3 Pullups, 3 Box Jump Overs, 3 Wallballs
6 Pullups, 6 Box Jump Overs, 6 Wallballs
9 Pullups, 9 Box Jump Overs, 9 Wallballs
…..
Pullups
Box Jump Overs 24"/20"
Wallballs 10kg/7kg

Partners alternate full rounds. Partner 1 will do 3-3-3, then Partner 2 will do 3-3-3 and so on ...

The 2020 CrossFit Games are live this weekend keep and eye out for Norgie

It's not the load that breaks you down, it's the way you carry it.

Lou Holtz 

5 Rounds:
15 Single Dumbbell Weighted Sit-ups 22.5kg/15kg
15 Dumbbell Push Press 22.5kg/15kg

Be careful out there ... Assault bikes are quite particular of your type of footwear!  

Risks must be taken because the greatest hazard in life is to risk nothing.

Leo Buscaglia

21-15-9 reps for time of:

Dumbbell hang squat cleans
Handstand push-ups

♀ 15kg DBs ♂ 22.5kg DBs

CF HQ

Matt F ... No handstand push up left behind

No one can go back and make a brand new start, my friend, but anyone can start from here and make a brand new end.

Dan Zadra 

On the 3:00 x 4 Rounds:
15 DB Box Step Ups 24"/20"
12 One Arm DB Snatch Alternating every 6 reps
9/7 Calorie Row / Bike / Ski

Congrats to Paul, Silver medal and Greer, Gold medal at last weekends power lifting competition ... #legends

Life isn't about finding yourself.  Life is about creating yourself.

George Bernard Shaw

3 Rounds:
600m Run
30 Sit-Ups
*4 laps / 3 laps / 2 laps - Single Dumbbell Farmers Carry

*Dumbbell Weight increases each round

We see you and we are! ... #proud #community 

In reading the lives of great men, I found that the first victory they won was over themselves . . . self-discipline with all of them came first.

Harry S Truman

52 Pick Up - 30min AMRAP

The greatest pleasure in life is doing what people say you cannot do.

Walter Bagehot

Assault Bike Madness

20min AMRAP

20 Evil Knees
20 DB Push Press
20 Hollow Rocks
20 Push ups
Run 200m

The best thing about the Assault Bike ... When its not your turn

The firmest friendships have been formed in mutual adversity, as iron is most strongly united by the fiercest flame.

Charles Caleb Colton

Death by Clean and Jerk

Add 1 rep every min on the min until you can no longer complete the formula

Mens 60kg
Ladies 40kg

Greer M ... #fierce #badass

photo credit @neilj.powerpix

What's the world's greatest lie? . . . It's this: that at a certain point in our lives, we lose control of what's happening to us, and our lives become controlled by fate.

Paulo Coelho

18min AMRAP
Run 400m
20 Hand Release Push-ups
30 Sit-ups

0800 Saturday getting after it 

All truth passes through three stages. First, it is ridiculed. Second, it is violently opposed. Third, it is accepted as being self-evident.

Arthur Schopenhauer