One important key to success is self-confidence. An important key to self-confidence is preparation.” – Arthur Ashe
WOD
Five rounds for load and time of:
Back Squat, 3 reps
20 Ring dips
Post load and time to your workout log.
| Daily WOD | Max Weight/Time |
| Shane (subbed bar dips for ring dips) | 225#/10:34 |
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Rest Day
Congressmen Submit Emergency 3 AM Bill Demanding IHOP Stay Open All Night
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If you only have a hammer, you tend to see every problem as a nail.” – Abraham Maslow
Rest Day
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Time ripens all things; no man is born wise.” ~ Miguel De Cervantes ~
WOD
Clean one rep every minute on the minute for 15 minutes.
Post the highest and lowest loads to your workout log.
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A bore is a man who, when you ask him how he is, tells you.” – Bert Leston Taylor
WOD
Sixteen minutes of Tabata. Perform twenty seconds of work followed by ten seconds of rest. Complete eight tabata intervals of the following exercises:
Jumping pull-ups
Push presses
Overhead squats
Kettlebell swings
| Daily WOD | Sum of Lowest Rep Interval |
| Jake | 22 |
| Laura | 30 |
| Shane (completed 5/29/10) | 48 |
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Genius without education is like silver in the mine.” – Benjamin Franklin
WOD
3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions
Post time to your workout log.
| Daily WOD | Score |
| Laura J (As Rx’d) | 18:44? |
| Ashley (As Rx’d) | 21:13? |
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Truth comes only to a prepared mind.” ~ Source Unknown ~
WOD
Complete as many rounds in 12 minutes as you can of:
50 pound dumbbell Weighted pull-up, 3 reps
Sprint 50 meters (55 yards)
3 Ring handstand push-ups
Post rounds and fractions of rounds completed to your workout log.
| Daily WOD | Score |
| Laura J (white band pull-ups, bridged hspu) | 9 rds –>50m Sprint |
| Team WOD | Time |
| Josh (ring HSPU, HSPU, weighted pull-ups & pull-ups) | 14:03 |
| Tim (HSPU & pull-ups) | 14:03 |
| Peyton (22-55yd sprints) | 14:03 |
| DJ (28-55yd sprints) | 14:03 |
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“I know of no more encouraging fact than the unquestionable ability of man to elevate his life by conscious endeavor.”
WOD
Four rounds for time of:
Row 500 meters
Rest 3 minutes
“Keep the Boat Moving” Team WOD
As many reps as possible in 25 minutes of:
500m row
Pull-ups
Burpees
Handstand push-ups
The rower must be continuously working. Pull-ups count for one point. Burpees count for two points. Handstand push-ups count for three points.
Post times and reps for yourself and the team to your workout log.
| Group WOD-Row/Pull-ups/Burpees/Handstand Push-ups | Score |
| Jake-2:05/2:05/0/0/0 | 2 |
| Josh B-1:57/77/108/2 | 300 |
| Laura J (subbed plups & row)-2:12/1:53/1:55/2:14/65/35/0 | 139 |
| Tim D-1:56/1:55/40/83/0 | 208 |
| DJ (subbed plups)-2:22/2:19/0/100/0 | 202 |
| Peyton (subbed plups)-3:24/72/0/0 | 73 |
| Team JB Total Score | 924 |
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“When I die, I want to go peacefully like my Grandfather did, in his sleep — not screaming, like the passengers in his car”
Rest Day
New Google Phone Service Whispers Targeted Ads Directly Into Users’ Ears
| Daily WOD–AMRAP :12–Tire flip (in/out hop)/ 400m Run | Score |
| Josh B (As R’xd–720# tire) | 3.5 rnds |
| Jake (subbed .25 Airdyne, 2flips-172# tire) | 4 rnds |
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History has demonstrated that the most notable winners usually encountered heartbreaking obstacles before they triumphed. They won because they refused to become discouraged by their defeats. ” — B. C. Forbes
Rest Day
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Knowledge is no guarantee of good behavior, but ignorance is a virtual guarantee of bad behavior.” – Martha Nussbaum
WOD
“McGhee”
Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box
James Hobart 23 rounds, Eric Magee 22 rounds, Amy Ferro 15 rounds + 5 DL (187lbs). Post rounds and fractions of rounds completed to youru workout log.
| WOD–CFK–5 rounds: 400m Run/ 50 Squats | Score |
| DJ (subbed push-ups, situps, pull-ups for some squats) | 32:35 |
| Peyton (3 rounds–33:00 time limit reached) | 3 rds + 400m |
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The rain is famous for falling on the just and unjust alike, but if I had the management of such affairs I would rain softly and sweetly on the just, but if I caught a sample of the unjust out doors I would drown him.” – Mark Twain
WOD
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Pat Barber 17:31, Rob Orlando 19:34, Laurie Galassi 22:12 (scaled ~68%). Post time to your workout log.
| Daily WOD | Score |
| Laura J (1/2 WOD: 25# DB PP,12# WB,1pd KB,200 single unders) | 17:23 |
| Peyton (1/2 WOD: 15# DB PP,12# WB,1pd pKB,200 single unders) | 17:44 |
| DJ (1/2 WOD: 15# DB PP,9# WB,20# KB,200 single unders) | 32:15 |
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“As you simplify your life, the laws of the universe will be simpler; solitude will not be solitude, poverty will not be poverty, nor weakness weakness.”
WOD
Snatch balance 1-1-1-1-1-1-1
Spencer Hendel 285lbs, Chris Spealler 245lbs, Eric O’Connor 235lbs, Andy Hendel 185lbs, Tanya Wagner 125lbs. Post your loads to your workout log.
—————————
Complete as many rounds as possible in 12 minutes of:
1-15ft Rope Climb
10-75# Push Presses
10-1 Pood Kettlebell Cleans
Post your time to your workout log.
| Daily WOD | Snatch Balance/Rounds |
| Laura J (subbed 20 jplups for ropes) | 60# / 4 rds–>4 KB |
| DJ (subbed 20 bband plups for ropes) | 38# / 4 rds–>5 plups |
| Peyton (subbed 20 bp band plups for ropes) | 18# / 4 rds–>5 plups |
| Shane (As R’xd–completed on 5/22/10) | – / 5 rds–>1 rope |
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