5K- DO IT!
Good Luck to my amazing husband who will be competing in the heavyweight division at the Hybrid Summer Challenge because he couldn't lose those last pesky 12 Lbs in 3 days in order to be a lightweight!
5 rounds for time of: 10 box jumps, 24" box (20" box) 15 ball slams, 20 lbs (10 lbs) 20 wall ball shots, 20 lbs (10 lbs) "Be yourself and think for yourself; and while your conclusions may not be infallible, they will be nearer right than the conclusions forced upon you." - Elbert Hubbard The Long Walk Home.orgAs many rounds as possible in 12 minutes of: 12 kettlebell snatches, 16 kg (12 kg) each hand 12 pushups "Do not weep; do not wax indignant. Understand." - Baruch Spinoza South Carolina to spend $2.4 million on weight loss surgeries for state workers caffertyfile.blogs.cnn.com FROM CNN's Jack Cafferty: South Carolina is about to spend $2.4 million to pay for 100 obese state employees to have weight loss surgery. The state has approved a pilot program, which would put the money toward gastric bypass and lap-band surgeries. They can cost up to $24,000 each. 5 rounds for time of: 10 deadlifts, 225 lbs (145 lbs) 20 wall ball shots, 20 lbs (12 lbs) "Growth begins when we start to accept our own weakness." - Jean Vanier  21-15-9 reps for time of: barbell thruster, 95 lbs (65 lbs) pullups Every time that you switch exercises, you need to do 10 burpees. Don't yell at me, it wasn't my idea. "Can anything be sadder than work unfinished? Yes; work never begun." - Christina Rossetti 10 minute kettlebell snatch set "Not being able to govern events, I govern myself." - Michel de Montaigne  BENEFITING Livestrong, Wounded Warrior Project, Crossfit Foundation. 3 rounds for time of: 10 chest-to-bar pullups 10 front squats, 135 lbs (95 lbs) 10 burpees "Nothing great in the world has been accomplished without passion." - George Hegel Discovery may prove early humans ate meat abc7news.com A local scientsist has found the ancestors of modern humans may have used tools a million years before scientists first thought.  For max weight: clean and jerk "We fail far more often by timidity than by over-daring." - David Grayson  Ryan @ Albany CrossFit- Northeast Qualifier 2009  Evolve into Fitness trainer, Anthony Figueroa, deadlift PR: 290lbs. One rep, every minute, for 30 minutes of: Deadlift (video) If you are doing this one at home, pick something that is heavy for you, but that you can do safely for all thirty reps. The more experienced lifters will be doing this workout between 80-85% of their one rep max. If you are new to the deadlift, keep the weight low. The weight stays the same throughout the set. "Learn what you are and be such." - Pindar  | 
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