Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

3 sets of: 2 Strict press + 3 push press
4 sets of: 12 reps Front rack box step ups (95 lb./65 lb.)
Rest 2 minutes

Every minute on the minute for 12 minutes, complete:
3 Handstand push-ups
10 Air squats
2 Power snatches (135 lb./95 lb.)

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20 Unbelievable places you’d swear aren’t real, but they are, Viralnova.com


From my friend Darrell White, aka “Bingo”, a CrossFit OG:

Sunday. I will admit that I’m a bit conflicted about Ms. Charlotte Stockdale. My first impulse is to view her as inconsequential given her high birth and subsequent layering of additional wealth garnered through genetic entry into the business of “pretty”. However, in an otherwise vacuous interview spent mostly discussing her personal relationship with skin care products, she dropped two rather profound bon mots (the other to come).

“Sunday is all that’s left to us.”

That, friends and neighbors, is poetry. In that little vessel travels every bit of our (Western) lives. We jam so much into our weeks, and have every nook and cranny we miss jammed for us, that Sunday is all there is left to nurture that which is truly us. There’s a sense of what’s been taken (“all that’s left”), but also hope (“Sunday‚Ķis left to us). We’ve not been totally consumed or subsumed; we have Sunday.

Thinking back over a life more than half gone, Sundays are much of what I remember, at least when the memories warm rather than chill. Games played and watched. Fires burned and quenched. Time spent mostly untasked, the toil of Saturday naught but a shadow tucked in a corner of a Sunday. The best of Sundays lolled without any sense of Monday, its shadow growing ever out of sight.

Whether given or taken, Sunday is left to us.

Enjoy your Sunday! Post thoughts to comments.

Friday WOD, January 31, 2014

5 thoughts on “Friday WOD, January 31, 2014

  • January 31, 2014 at 7:46 am

    Today was a really fun one, especially with how many people we had in the gym at 6am. Good job everyone!

  • January 31, 2014 at 8:20 am

    I think I did the presses at 135-165.

    Josh is right- we did quite the crowd this morning. Hopefully, this warm weather will stick around.

  • January 31, 2014 at 9:09 am

    Best work out of the year!!!

  • January 31, 2014 at 5:50 pm

    Good one. I overlapped on one minute.

    Today Lokey had this air about him……you could just smell that something was different…..was as though he were energized like the Clydesdales horses.

  • January 31, 2014 at 5:51 pm

    Great WOD today. Did back squats first then the strength then WOD … Only 65 lbs.
    Great job Jennifer!

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