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  • Archives

Monday 7/28/14

Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment.” – Buddha


For max weight:
5x40ft Sled push (30 second time cap)

*Pick a weight you can do within the time cap. The five sets are working sets and do not include warm-ups.


For time:
50 Pull-ups 25 Pull-ups 15 Pull-ups
Run 400m
21 Power cleans, 135/95# 15 Power cleans, 95/65# 10 Power cleans, 75/55#
Run 800m Run 600m
21 Power cleans, 135/95# 15 Power cleans, 95/65# 10 Power cleans, 75/55#
Run 400m
50 Pull-ups 25 Pull-ups 15 Pull-ups

20:00 time cap.

*Choose the level that best fits your capabilities at the present time. The goal is to get the work done within the time cap with proper execution of each movement. The focus is on correct movements not on simply getting through the workout. Keep quality movement in mind at all times. Every missed rep adds a second to your the time cap. For example, 12 missed reps equals a score of 20:12. Ten meters equals one rep.


Lying knee to chest & band hip distraction & flossing

MisFit #465

Sunday 7/27/14

It is the mark of an educated mind to be able to entertain a thought without accepting it.” – Aristotle


Snatch Balance 7×3
*This one is scored two ways. First, is your 3RM for the day. Second, is the total weight lifted for your seven highest working weights. Remember to keep your hips underneath the bar and allow the bar to push you into the squat.


10:00 to work on Rope climbing foot holds and mechanics.

Saturday 7/26/14

People ask the difference between a leader and a boss. The leader leads, and the boss drives.” – Theodore Roosevelt


3 Rounds for time:
100 yard Swim
15 Ground-to-Overhead, 40/25#
15 Grasshoppers, 40/25#

*Note: Use a bulgarian bag for both exercises

Friday 7/25/2014

Small deeds done are better than great deeds planned.
Peter Marshall

4min: max handstand pushups

10:00 EMOM:
- 4 handstand pushups
- max double unders with time remaining.
note: Score is total double-unders completed

Death by HR pushups.
- starting with 2 the first minute, add 2 every minute until failure.

MisFit #464

Thursday 7/24/2014

One way to keep momentum going is to have constantly greater goals.
Michael Korda

Front squat: 5×5


For time:
- 20 Thrusters @95/70
- 20 hang cleans @95/70
- 20 pushpress @ 95/70
- 20 OH squats @95/70
- 20 Front squats @95/70

3 x max toes to bar for total score

MisFit #463

Wednesday 7/23/2014

Expect problems and eat them for breakfast.” – Alfred A. Montapert


3 Rounds For Total Working Time (RFTWT):
- 40 HR pushups
- 40 Stick jumps
- 40 Abmat situps
- 40 Pull-ups
Rest 2:00 between rounds. Record your times for all 4 rounds then add them up. That will be your score.

10min to practice double unders.

MisFit #462

Tuesday 7/22/2014

Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.

Thomas A. Edison

10min to work on handstand holds. Partner up and have your partner spot you. start with a kick up on the wall and get your partner to spot you. watch the video for more ideas.

6 RFT: 20min time cap
- 15 wall balls @20/14
- 10 pushpress @ 95/70
- 15 box jumps @ 24/20.

mobility work, foam roll.

MisFit #461

Monday 7/21/2014

No matter how many goals you have achieved, you must set your sights on a higher one.

Jessica Savitch

Deadlift: 5×5

8 min AMRAP:
- 4 deadlifts @ 85% of 5RM
- 4 strict pull-ups

3x200m run

MisFit #460

Sunday 7/20/2014

Fearlessness is like a muscle. I know from my own life that the more I exercise it the more natural it becomes to not let my fears run me.

Arianna Huffington

Strength WOD:
Strict press:
Push press:

note: Try to set a new PR!

3 x handstand holds for total time.

Saturday 7/19/2014

Exercise is done against one’s wishes and maintained only because the alternative is worse.

George A. Sheehan

Partner WOD:
for time complete:
- 10 rope climbs/x3 for pulls from the floor
- 20 Tire flips 200#/150#
- 30 sled pushes 30′ 135#/90# of plates
- 40 toes to bar
- 50 box jumps 24″/20″
- 60 pull-ups

note: only one person is working at a time. the other person is running 200m.

fastest 1000m row each, combined time for the team.

Friday 7/18/2014

Practice doesn’t make perfect, practice makes permanent.
Kelly Starrett

Strength: (12min time cap)
High hang power snatch: 5×3

WOD: Complete as many rounds as possible in 8:00 minutes:
1 Hang power snatch,
30 Double unders
2 Hang power snatch,
30 Double unders
3 Hang power snatch,
30 Double unders
Note: Snatch weight is your highest 3 rep from the strength portion.

Note: With time remaining work on rope climbs.

Thursday 7/17/2014

Setting goals is the first step in turning the invisible into the visible.

Tony Robbins

Strength: (15min time cap)
Back squat: 7×3
Note: try to hit your 3RM on set 4-5 and then repeat that weight for the remaining sets (if possible).

WOD: (10min time cap)
For time: 25-20-15-10-5 of:
- Wall balls #20/14
- OH walking lunges with a plate #45/25

- row 2K at a steady pace
Note: any remaining time work on mobility, especially on areas that were shown to be weak/lacking range of movement during the squats.

MisFit #458

Wednesday 7/16/2014

Exercise to stimulate, not to annihilate. The world wasn’t formed in a day, and neither were we. Set small goals and build upon them.

Lee Haney

- 10min working on muscle-up practice.
This can range a combination of any of the following: muscle-ups, jumping muscle-up practice, Muscle-up negatives, ring rows, bar muscle-up practice, transition training with bands….ect. example: 4 or 5 sets of max effort practice combined with drills.

WOD: for time (20min time cap)
- 20 pull-ups
- 25 HR pushups
- 30 deadlifts 185/135 or scaled otherwise
- 800m run
- 30 deadlifts 185/135 or scaled otherwise
- 25 HR pushups
- 20 pull-ups

Athletes Note: ensure you warm-up with deadlifts before the WOD portion. Ensure you pick a weight you can do for high reps. This is intended to be fast and explosive.

MisFit #457

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