Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying, ‘I will try again tomorrow.’

Evening WOD

“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

row     6  6  6  6  6  6  6  6
squat  24 24 24 24 24 24 24 24
pullup 10  9  5  4  4  4  4  4
pushup 16 15 10  7  7  7  7  7
situp  15 12 11 11 10 10  8  8

total  49

The best way to predict the future is to create it.

Morning WOD

“Cindy”
AMRAP in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

23r + 5 pushups

Those who cannot change their minds cannot change anything.

Morning WOD

5 Tabata rounds of

Hand release Push-ups for max reps
Double-unders for max reps
Air squats for max reps
Sit-ups for max reps
Alternating Lunges for max reps

PU 15-12-12-12-12

DU 28-29-24-14-15 Keep getting tripped up

AQ 15-16-17-17-17

SU 8-9-8-9-9-9

LG 9-10-9-9-9

Evening WOD

8 Minute AMRAP
4 Toes to bar
8 Power Cleans (95/65)
12 Burpees

6 rounds + 8 power clean

Success is never final. Failure is never fatal. It is the courage that counts.

Morning WOD

4 rounds for time of:

15 Push ups
15 Air Squats
15 Push Press 75lb
40 Double Unders
15 Lunges with 35lb bells 

18:31 After the DU, felt something in the back. After that my back went downhill throughout the day.


Evening WOD

For time:
Run 1000 meters
100 Push-ups
10 Snatch (135/95)

13:45

Evening Run

6x400m up 8th street

The soul of an athlete can change the game. The heart of an athlete can change the world

Morning WOD

"Heavy" Cindy
20m AMRAP

5 Pull ups
10 Push ups
15 Squats

10 rounds with 9 pushups. Did this with weighted vest (8 blocks of lead weight. Pullups were mostly strict.

Evening WOD

5 rounds for time of:
20 Pull-ups
30 Kettlebell swings (53/35)
40 Double-unders
Post time to comments.

16:02

Life is not about waiting for the storms to pass. It is about learning to dance in the rain.

Morning WOD

20m AMRAP
5 Strict pull ups
10 WB
20 Overhead squats with 45lb bar

9 rounds + 18 squats.

Strength B

Squat 3x5 135 155 (185 185 195)
last squat at 195 felt hard. use this weight in the next round.

Evening WOD

20-30-50 rep rounds in 4 minutes or less of:
Squats
Jumping pull-ups

Rest 3 minutes.

50-30-20 rep rounds in 4 minutes or less of:
Squats
Jumping pull-ups

Completed with at least 20 seconds spare on each round.