Friday WOD, April 11, 2014

Posted on 10. Apr, 2014 by .

2

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

WOD:
5 rounds for time of:

150m Farmers carry (53 lb./35 lb.)
5 Wall walks
10 Toes to bar
15 Box jumps
200m Run

Post time to comments.

_____________________

Are elite athletes born or made?, CBS News

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AMAZING GOPRO EDIT: FREEDOM IN FIJI, Outside Online

Shot 100 percent on a GoPro during a trip to the Island of Fiji, this is one of the best GoPro edits we’ve ever seen. “You’ll always be able to make more money, but you cannot make more time,” explains the short clip. Whatver you do, take some of that time and watch this video.

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Thursday WOD, April 10, 2014

Posted on 09. Apr, 2014 by .

1

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

Strength:
Work to a heavy Power snatch

WOD:
3 rounds for time of:

5 Power snatches (135 lb./95 lb.)
15 Burpees
5 Muscle-ups

Post loads and time to comments.

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When all you want to do is sit on the couch, Mark’s Daily Apple

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FWFD/Sons of the Flag fundraiser is tonight!
Firefighters for the summit
Several of our local Fort Worth Fire Fighters, including Dusty Sides, Kasey Gandy, Clint Brewer, Jerry Bays, Daniel Ory and Matt Magoffin will attempt to climb Denali in Alaska this summer to benefit Sons of the Flag, a non-profit that is doing great work for burn survivors.

When: Thursday, April 10, 5pm – 7pm
Where: Grace
777 Main Street, downtown Fort Worth

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Wednesday WOD, April 9, 2014

Posted on 08. Apr, 2014 by .

5

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

Skill:
8 minutes of work:
Even minutes, complete 30 Double unders
Odd minutes, complete 8 Handstand push-ups

Strength:
Pendlay Row, 5-5-5-5-5

WOD:

3 sets of max effort reps of:

Wall balls
Rest 2 minutes
Toes to bar
Rest 2 minutes

Post loads and total reps to comments.

______

A “non-athlete” excels, CrossFit Games

___________________________________

FWFD/Sons of the Flag fundraiser is tomorrow!
Firefighters for the summit
Several of our local Fort Worth Fire Fighters, including Dusty Sides, Kasey Gandy, Clint Brewer, Jerry Bays, Daniel Ory and Matt Magoffin will attempt to climb Denali in Alaska this summer to benefit Sons of the Flag, a non-profit that is doing great work for burn survivors.

When: Thursday, April 10, 5pm – 7pm
Where: Grace
777 Main Street, downtown Fort Worth

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Tuesday WOD, April 8, 2014

Posted on 07. Apr, 2014 by .

1

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

Strength:
Back squats, 2-2-2 @ 80% 1RM, followed by 1 set of 21 back squats in a row

WOD:
“Helen”

3 rounds for time of:
400m Run
21 Kettlebell swings (53 lb./35 lb.)
12 Pull-ups

Compare to March 28, 2013. Post loads and time to comments.

______

Will we ever accept exercise is often the best medicine?, Mark’s Daily Apple

Flat Stanley home safe after a decade in a soldier’s wallet, USA Today

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Monday WOD, April 7, 2014

Posted on 06. Apr, 2014 by .

5

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

WOD:
2-man Team Workout: “Lumberjack 20″

20 Deadlifts (275 lb./205 lb.)
Run 400m
20 KB swings (2 pd./1.5 pd.)
Run 400m
20 Overhead Squats (115 lb./85 lb.)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″/20″)
Run 400m
20 Squat Cleans (95 lb./65 lb.)
Run 400m

On Nov. 5, 2009, Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

This workout is in honor of these soldiers: Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

Compare to September 5, 2011. Post time to comments.

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CONGRATULATIONS to Angie Bender! Angie qualified in the top 200 Masters athletes worldwide in the Open and moves on to the Master’s Qualifier. Angie has won four more workouts to complete between April 17-21 to continue in the 2014 Games season! Way to go Angie!!!

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