3 rounds for time:
21 american KB swings (35,53#)
Sat. Oct. 11
4pm HCF 4 year anniversary party!
WOD+ Triva+ Paleo Pitch in+ Beer and Wine!
Sun. Oct. 12
BARBELLS FOR BOOBS @ CF NAP TOWN here’s how to sign up
50 Box jump, 20/24
50 Jumping pull-ups
50 Kettlebell swings, 26/35#
Walking Lunge, 50 steps total
50 Knees to elbows
50 Push press, 30/45#
50 Back extensions/empty barbell good mornings
50 Wall ball shots, 14/20# 10′
50 Double unders
*scale to 40/30/20 as needed to finish in 25min time frame, NO MORE THAN 30!
“If you want to make something happen, go out and give it your best shot. Stay realistic at times, but be driven to make any dream you have a reality. Don’t hold yourself back! Believe. Mentality outweighs a lot of things.”
How Mental Limitations are Slowing Down your Progress
A. Shoulder press 5×3. *start around 65% of 1rm and build 5% per set of 3 to 85-90%+ by your last set.
B. 15-10-5 reps for time:
Power Clean (95,135#)
“I’m the first to admit that giving 100 percent every workout, every day, is probably not realistic — unless you’re Rich Froning. But if you’re willing to work your ass off and put 95 to 100 percent effort into all workouts, you’re way ahead of the game. Many people will settle for something a bit more comfortable, but if you’re maximizing effort and exploring your limits, you’re d*** good at CrossFit.”
Top 5 Ways to Know You’re Good At CrossFit
A. Back Squat 5×3.
*start around 65% of 1rm and build 5% per set of 3 to 85-90%+ by your last set.
B. 2 rounds for time:
20 box jumps
15 pushpress (75,115#)