Expecting the world to treat you fairly because you are a good person is a little like expecting the bull not to attack you because you are a vegetarian.”—Dennis Wholey
WOD
Snatch 1-1-1-1-1-1-1 reps
Post loads to your workout log.
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Courage is going from failure to failure without losing enthusiasm.”—Winston Churchill
WOD
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up
Post time to your workout log.
| Daily WOD | Score |
| Tim D (As Rx’d) | 9:34 |
| Cameron A (blue band chin-over-bar pull-ups) | 10:00 |
| CFK: 3 Rds—21 Broad Jumps/ 21-25# KB Swings/ 12 Pull-ups | Time |
| DJ (20# KB swings, white band pull-ups) | 14:50 |
| Peyton (15# KB swings, blue/white band pull-ups) | 16:10 |
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Do, or do not. There is no try.”—Yoda
WOD
Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders
Post time to your workout log.
| Daily WOD | Score |
| Shane (As Rx’d) | 19:47 |
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Many men go fishing all of their lives without knowing that it is not fish they are after.”—Thoreau
WOD
For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps
These are one-arm squat snatches, alternating arms.
Post time to your workout log.
| Daily WOD | Score |
| Tim D (18# overhead squat) | 27:06 |
| Cameron A (18# overhead squat) | 26:18 |
| Laura J (20# dumbbell squat snatches) | 32:11 |
| CFK: 21.15.9—55# Overhead Squats/ Burpees | Time |
| DJ (18# overhead squats) | 9:53 |
| Peyton (8# overhead squats) | 12:12 |
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Thinking doesn’t seem to help very much. The human brain is too high-powered to have many practical uses in this particular universe.”—Kurt Vonnegut
Rest Day
‘Iron Man 2′ Buzz Heats Up Over Rumors Gwyneth Paltrow Gets Punched In Face
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The right way is not always the popular and easy way. Standing for right when it is unpopular is a true test of moral character.”—Margaret Chase Smith
Rest Day
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A wise man never knows all, only fools know everything” ~ African Proverb ~
WOD
With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute… continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.
Use as many sets in any order each minute as needed.
Post number of minutes successfully completed for each exercise to your workout log. Their sum is your score.
CFK
“Logan’s Run”
15 D Ball slam 12-20#
200M Run
15 DB Snatches Right Arm 20-25#
200M Run
15 DB Snatches Left Arm 20-25#
200M Run
15 DB Push Presses Right Arm 20-25#
200M Run
15 DB Push Press Left Arm 20-25#
200M Run
15 DB Clean Right Arm 20-25#
200M Run
15 DB Clean Left Arm 20-25#
200M Run
15 Wall Ball 14-20#
| Daily WOD | Score |
| Tim D (As Rx’d) | 14 + 7 pull-ups/ 3 +1 hspus (119reps) |
| Shane (As Rx’d) | 20 + 8 plups/ 8 + 4 hspus (258reps) |
| CFK: “Logan’s Run” | Time |
| DJ (15# DB/12# WB) | 22:01 |
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Seek not happiness too greedily, and be not fearful of unhappiness.” ~ Lao-Tzu ~
WOD
Deadlift 1-1-1-1-1-1-1 reps
Post loads to your workout log.
| Daily WOD | Score |
| Laura J (As Rx’d) | 81kg (179#) |
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To be what no one ever was,to be what everyone has been: Freedom is the mean of those extremes that fence all effort in.” ~ Mark Van Doren ~
WOD
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Post time to your workout log.
| Daily WOD | Score |
| Tim D (As Rx’d) | 53:36 |
| Laura J (Half WOD, jumping kipping pull-ups) | 30:06 |
| CFK: 21.15.9 reps—splt jrks/ring dips/5 fwd rolls | Time |
| DJ (15# db split jerks/white band dips) | 13:52 |
| Peyton (8# db split jerk/blue band dips) | DNF-20:00 (1 rnd +3 dips) |
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The quieter you become, the more you can hear.”—Baba Ram Dass
WOD
Complete as many rounds in 20 minutes as you can of:
15 Back extensions
15 Knees to elbows
95 pound Overhead squat, 15 reps
Post rounds and fractions of rounds completed to your workout log.
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Always tell the truth, it’s the easiest thing to remember.” ~ David Mamet ~
WOD
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to your workout log.
| Daily WOD | Score |
| Shane (As Rx’d) | 70 |
| Tim D (As Rx’d) | 50 |
| Laura J (As Rx’d) | 1 pull-up |
| CFK: “Courtney”—AMRAP :12—6 plups/6-24″ Box Jumps | Rounds |
| DJ (White band pull-ups) | 8.3 |
| Peyton (Green band pull-ups) | 6.4 |
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It is a mistake to suppose that men succeed through success; they much oftener succeed through failures. Precept, study, advice, and example could never have taught them so well as failure has done.”—Samuel Smiles
Rest Day
In The Know: Should More Americans Get In On The EZ-Go Juicer Craze?
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Nothing could be worse than the fear that one had given up too soon, and left one unexpended effort that might have saved the world.”—Jane Addams
Rest Day
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