“Happy March” Spring is right around the corner can’t WAIT!!

4 Rounds
25 Squats
25 Pushups
25 Pullup
25 Situps
For Time:
Scale as needed

Do not fear, for I am with you; do not be afraid, for I am your God. I will strengthen you; I will help you; I will hold on to you with My righteous right hand. – Isaiah 41:10

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

When one door closes another door opens ; but we so often
look so long and regretfully upon the closed door , that we
do not see the ones which open for us ( Alexander Graham Bell )

Yes another POT LUCK DAY! Today is your pick anything you want. But for those of you that can’t decide, I’m not going to mention any names! I found this one on CFDelawareValley-

Choose 3 then AMRAP 20 minutes (Pick ones that you are not so good at)
15 Pullups
7 Ring Dips
25 Box Jumps
30 Double Unders
7 Burpees
5 HSPU
Walking Lunges 50 FT.

Example:
7 Ring Dips
15 Pullups
30 Double Unders
AMRAP 20 MIN.

Marc is right symptoms of stress=CrossFit! Not sure if this is good or bad?

By special request! A little Hint the guy in the photo holding a Coke bottle! Also 5:45 am has been canceled for today.

“300″
25 Pullups
50 Deadlifts 135/95
50 Pushups
50 Box Jumps 24/20
50 Floor Wipers 135/95
50 Clean and Press Kettlebell 35/25
25 Pullups
For Time:

Do you always feel stressed to the Max? Here are the physical symptoms of stress-
stomach cramps-headaches-shortness of breath-fatigue-neck pain-racing pulse-muscle twitches-blurred vision-shakiness-unexplained rashes-jaw pain. It’s ok to take time for yourself!! When is the last time you did something for you?

“CrossFit Total”
Back Squat 1 rep MAX
Shoulder Press 1 rep
Deadlift 1 rep
or
“Linda”
10-9-8-7-6-5-4-3-2-1
Deadlift 1 1/2 Body Weight
Bench Press Body Weight
Clean 3/4 Body Weight
Due to the length and bars needed for this workout you can and will have to share equipment!! We can’t be equipment HOGS! Keep in mind you are not the only one in the gym that wants to workout!

Do you know what is #1 prescribed for- depression, stress, anxiety (etc)? The answer may shock you!!! It’s called EXERCISE!!!

Run or Row 5K

If you need work on your running you do not want to miss this WOD!!
Your running will not improve if you never work on it. We all have things we hate to do but we do them anyway because they make us stronger. If you choose to miss this WOD, I better not hear you complain about how much your running SUCKS!! I will have NO sympathy! Just Sayin!

“If we don’t change, we don’t grow. If we don’t grow, we are not really living.” Gail Sheehy

3 Rounds
“Garrett”
75 Squats
25 HSPU ( use rings or parallets if you can )
25 L-Pullups
For Time:

Five rounds for max reps of:
2/3 Body weight thruster
Pull-ups

Post reps for both exercises in all rounds

Come join us for some Thrusting Fun !!!
This one looks rough come n get some CFG!!

It’s Friday again LET THE CHAOS begin!! Today is your day to make something up or work on something. If you cannot make up your mind I will have a WOD for you! I know Fridays are crazy organized Chaos!!

Came across this in the CF Guide- “the fear of sporting failure is worse than the fear of death” Col. Jeff Cooper
It is our observation that men will die for points (win)!! Huh this sounds like the guys in our GYM!!

“Tabata This!”
Row (Calories)
Rest 1 Min.
Squat
Rest 1 Min.
Pullup
Rest 1 Min.
Pushups
Rest 1 Min.
Situps
Each exercise is 8 intervals 20 seconds of work with 10 seconds of rest
Total number of reps. = score