Short but not so sweet :)

20-10-5
Thrusters
Lateral jumps over bar

4 rounds

30 sit ups
15 wallballs
30 double unders or 200m run

"Build it and they will come"

4:30 slays!!

5 rounds

5 SA dumbell Snatch rt arm
10 push ups
5 SA  dumbell Snatch left arm
20 air squats

Some Irish sayings..

"Count your joys instead of your woes; Count your friends instead of your foes."

 “You've got to do your own growing, no matter how tall your grandfather was.”

“A good laugh and a long sleep are the two best cures” (...and maybe some Irish Whiskey)

CF Open Prep and Strategy for 13.2

Open Wod #2

10 min AMRAP
5 shoulder to overhead 75/115
10 deadlifts 75/115
15 box jumps 20/24

Why do we do this??? Because it is fun LOL

5 rounds
10 Dumbell thruster
15 Box jumps
20 Double unders

Markus and his mom doing some post Wod Stretches

Surprise! its FGB time

 Oh dear! An inhaler? It really was a fight gone bad!!

100 Squats front or back with or without a pink cast :)

Welcome Back Ellen!

Open WOD 13.1 is in the books!

 A picture is worth a thousand words!! Ruth is ready!!

Let the games begin...

17 min
40 burpees
30 snatches 75/45lbs
30 burpees
30 snatches 135/75lbs
20 burpees
30 snatches 165/100lbs
10 burpees
max rep snatch 210/120lbs

15 min AMRAP

10 wallball shots
10 medball cleans
10 ball slams
10 WL with med ball

Markus and Mandy looking sharp in their new tees!

Same but different :)

3-6-9-12-15

Pullups
Thrusters

Does this WOD look familiar? One more sleep til the Open begins...

21-15-9
deadlifts
K2E

Richelle working the deadlift

The soul always knows how to heal itself. The challenge is to silence the mind. 

Caroline Myss

___________________

The Extraordinary Science of Addictive Junk Food

Fun Friday...

For Time:
20 Front Squats
30 Box Jumps
40 KB Swings
50 Wallballs

These two are happy the weekend is here!!

Oh love those wallballs:)