Wednesday 3/12

“Morrison”

Wall Ball Shots – 20#

Box Jumps – 24”

Kettlebell Swings – 1.5 pood

50 – 40 – 30 – 20 - 10

For time:

post time in comments.

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH. assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX. died on September 26, 2010, form injuries suffered on September 25th when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised esplosive device. He is survived by his father Donald, mother Susan, brother Gary and sister Katie.

First posted July 4, 2011.

This Weeks Focus / Quote ~
Ability is what you are capable of doing,
Motivation determines what you will do,
Attitude determines how well you do it.

Tuesday 3/11

Push Press

5 – 4 – 3 – 2 – 1

post loads lifted in comments.

Push Presses!

This Weeks Focus / Quote ~
Ability is what you are capable of doing,
Motivation determines what you will do,
Attitude determines how well you do it.

Monday 3/10

40 – Deadlift High Pulls - bar

21 – Front Squats - bar

12 – Chest to Bar Pull Ups

3 rounds for time:

post time in comments.

Chest to Bar Pull Ups require a little more effort up.

This Weeks Focus / Quote ~
Ability is what you are capable of doing,
Motivation determines what you will do,
Attitude determines how well you do it.

Sunday 3/9

Rest Day ~


Sunday Sunrise ~

Lamentations 3:22-24

Happy Birthday today to Jason Bryan!

This Weeks Focus / Quote ~
Ability is what you are capable of doing,
Motivation determines what you will do,
Attitude determines how well you do it.

Saturday 3/8

Open Workout 14.2

From 0:00 - 3:00
 

2 rounds of:

10 – OHS – 95/65

10 – C to B Pull Ups

From 3:00 - 6:00

2 rounds of:

12 – OHS – 95/65

12 – C to B Pull Ups

From 6:00 - 9:00

12 – OHS – 95/65

12 – C to B Pull Ups

...continuing as long as you are able.

post reps completed in comments.

Happy Birthday today to Dawn Cummings!

This Weeks Focus / Quote ~
Work hard in silence,
let success make the noise.

Friday 3/7

"Elizabeth"

Cleans - 135 / 95          

Ring Dips                

21 – 15 - 9

For time:

post time in comments.

Concentration on the way up! 

Amanda will teach you how!

This Weeks Focus / Quote ~
Work hard in silence,
let success make the noise.

Thursday 3/6

Rest Day ~

This Weeks Focus / Quote ~
Work hard in silence,
let success make the noise.