Not really a questions, but – Write a quote for your year so far.
Back Rack Lunge x3 reps/leg
Single Arm KB Push Press x5/arm
Core Cashout
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WHAT TIME IS IT? THE TIME IS NOW . WHERE ARE YOU? I AM HERE.
QOD: You only live once!
This is my second choice!
QOD: if you put your mind to it, you can accomplish anything.
Back rack lunges x3/leg
35-85-105-115-125-135#
KB push press x4/arm
20-25-30-35#
Cashout with 14#
4:13
Felt like I was in slow motion this morning but glad I dragged myself in
Thanks Amanda
Heavy lunges Cara!
QOD: If you’re not living on purpose and passion, you’re not living at all.
On purpose and *with passion…
It might be too early for thinking.
Back rack lunges x3/leg
35-55-75-85-95#
Glad I joined Heidi and Dom, would not have tried 95# otherwise 🙂
KB push press x4/arm
20-25-30-35# (only got the right side at 35#)
Core cashout with 10#
3:33
Thanks Amanda!
Heavy KB push press Laura!
Back rack lunges
95-135-165-185-205
KB PP
35-45-50-60
Core cash out
2:35
QOD – don’t sweat the small stuff
Back Rack Lunges x 3
95-135-155-165-170-170
KB Push Press x 5
25-35-45-50
Cashout”
2:49
QOD – “Nothing gives easy, Easy gives nothing”
MOB + WU x 2
Group MOB
Back Rack Lunge x3 reps/leg
95#
Single Arm KB Push Press x5/arm
35# x 2, 45# x 2
Core Cashout
Wall Ball Situps
5-10-15-10-5
Flutter Kicks
1-20-30-20-10
TIME: 3:38
QOD: ” I am very happy that I pulled the trigger and joined CFM in January. I am see results and I feel much better every day.”
Yay! Love your answer! We’re happy to have you with us!
WUx2
Back rack lunges x3/leg
45-75-105-125-135#
KB push press x5/arm
40-53-60-70
Cashout with 20#
3:27
QOD: Nothing is ever easy.
There’s a line from Danko Jones’ song Code Of The Road…”nothing comes easy but it’s worth the fight.”
Mine was from Terry Goodkind’s Wizard’s First Rule.
Omg, I love this Friday QOD so much 🙂
The quote that defines my year so far would have to be one by Denis Waitley:
“It’s not who you are that holds you back, it’s who you think you’re not.”
Great Quote !!!
So true!
WUx2
Back rack lunges x3/leg
45-135-145-150-155
KB push press x5/arm
40-45-50-53-60
Cashout with 20#
3:08
Great work morning peeps!
QOD: “Still getting lots of PR’s after 5 years of CrossFit!”
QOD:
– YOLO 🙂
– BEST. SUMMER. EVER.
Back Rack Lunge x3 reps/leg
95-115-135-155-165
Single Arm KB Push Press x5/arm
30-45-60-70
Core Cashout
Time: 2:34
Mobility
WUx2
Group mobility
Back rack lunges x3/leg
65-75-85-95-105#
KB push press x5/arm
25-30-35-40
Cashout with 14#
3:06
Nice work on the lunges! Sorry if I was all up in yo face! while you were lunging lol
Back Rack Lunges x 3
35-55-75-85-90(X2)
KB Push Press x 5
15-25-30-35-40(only got 4 with the left)
Cashout (So glad for the squishy mats!!)
Time 2:54
2 min plank (“team” plank with Blake 🙂 )
2 x 1min hollow hold
Quote: “It’s not about how much you can lift, or how fast you can run. It’s about how long you stick with it.”
Bonnie Pfiester
Fast cash out Heather way to set the bar high!
Back Rack Lunges x 3
55-75-85-95-105-115
KB Push Press x 5
25-30-35
Cashout w/ 14# ball.
Time 2:56
Thanks Blake! Happy weekend everyone!
You rocked those lunges!
Thanks John! I love lunges 🙂
“I love lunges”…. Who says that!?!
Back Rack Lunge x3 reps/leg
stick-15#bar-20#-25#…horrible…I’d take burpees over lunges:(
Single Arm KB Push Press x5/arm
20-25-30-35-40 huge fail
Core Cashout …made up for the gross lunges:)
seated 14# wall balls
5-10-15-10-5
alternating with…
flutter kicks
10-20-30-20-10
Time 4:36
Mob, WUx2, group mob
Back rack lunges x3 per leg
45 – 65 – 85 – 95 – 105
One-arm KB push presses x5 per arm
20 – 30 – 40 – 45
WO…I mean…Cashout
12# ball (wrists feel wonky today, need more wrist mob)
Time: 3:16
Loved it! We need more wall ball sit-ups!
QOD – did you seriously poop again?! #babies
Speedy on the cashout John..I second that “more wall ball sit-ups!”
M+WU
Group mob
Back rack lunges 3x leg
35-55-75-90-100-110lb
1 arm KB push press x5 arm
20-25-25-25lb
Core Cashout:
5-10-15-10-5
wall ball situps 14lb
10-20-30-20-10
Flutter kicks (2 count)
3:26
QOD: I’m going to cheat and give two; “Everyone has insecurities. Everyone. It’s how you handle them that matters”… Which leads into “Tigers don’t lose sleep over the opinion of sheep.”
I LOVE the second quote. You’re a smart one 🙂
Alternate QOD (bonus points if you know the source)
Do it
Just do it
Don’t let your dreams be dreams
Yesterday you said tomorrow
So just do it
Make your dreams come true
Just do it
Some people dream of success
While you’re gonna wake up and work hard at it
Nothing is impossible
You should get to the point
Where anyone else would quit
And you’re not going to stop there
No, what are you waiting for?
Do it
Just do it
Yes you can
Just do it
If you’re tired of starting over
Stop giving up
Shia LaBeouf “Just Do It” Motivational Speech!!!
Mob + Crossover Symmetry
WUx1 (10x each: OHS 25# plate, Burpee-Pushup, GHD Rev Hyper, Str Pullup, 25# plate OH Lunge, V-Snap, Bar dips)
1-arm band pulldown 3×10
Bench KB Row 3×10 @ 30#
Bent Over KB Row 3×10 @ 30#
Bicep DB Curl 4×5 @ 25#
EMOM 6 min – Farmer Carry 20m @ 2x 150#
MOB + WU X2
Back rack lunges x3/leg
35-45-65-65-65#
KB push press x4/arm
35-40-45-40#
Cashout with 20#
4:09
Back rack lunges x3/leg
45-95-115-115 stopped here toe pain
KB push press x4/arm
35-45-53-60
Cashout with 20#
3:40
Thanks Maria. Nice working out with the ladies tonight.
“You can’t always get what you want, but if you try sometimes you might find, you get what you need.” Rolling Stones for all you youngings.
Back Rack Lunges x 3
20# – 25# – 30# – 35# – 45#
(was going to use 40# for the last set, but Mr. Wood loaded an extra 5# on my bar) Took a tumble after 3 reps in the last set… Who falls during lunges? I don’t even know what happened. Redid the set and Kevin said I should have had 5# more on there… I guess I’m getting stronger quicker than I realized!
KB Push Press x 5
20# – 20# – 25# – 25#
“Cashout” with 8lb wall balls
4:32
MOB WU X2
Back rack lunges x3/leg
35-45-55-60-65#
KB push press
20-25-30-35 #
Cashout with 10#
4:09
WU x 2
Group MOB
Back rack lunges 3per leg
15 warmup
35, 40, 45, 50, 55 (got stuck in the bottom on one. Foot still sore)
One arm KB push press x 5
20, 25, 30, 25
Core Cashout with 10# ball
3:57
QOD:
Me: We have a good life.
Bob: Yes we do.
Quote: Be grateful every day.