Max Effort Bench Press

Max Handstand Holds

W.O.D.

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1:00 Ball Slams

1:00 Bear Crawls

1:00 Wall Squat Holds

1:00 Pushups

1:00 Situps

1:00 Stairs

2 Rounds

1:00 Rest Between Rounds

"Our minds become magnetized with dominating thoughts we hold

in our minds and these magnets attract

to us the forces, the people, the circumstances of life

which harmonize with the nature of our dominating thoughts."

~ Napoleon Hill

LifeStyle Tip

Make Moves.

Max Effort Overhead Squats

Clapping Pushups x 25

Close Grip Pushups x 35

Med Ball Pushups x 25R/L

W.O.D.

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Swings x 20 @88m, 53f

Squat Thrusters x 10 @135m, 75f

5 Rounds

"The most important of life's battles is the one

we fight daily in the silent chambers of the soul."

~ David McKay

LifeStyle Tip

Do something to change it.

Max Effort Push Press

W.O.D.

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7-6-5-4-3-2-1

Deadlifts @1.5BW

Cleans @.75BW

Press @.50BW

No Clock.

"Be very strong...

Be very methodical in your life if you want to be a champion."

~ Alberto Juantorena

Lifestyle Tip

I think the Paleo Cookbook could be a great gift this holiday season

Click here to check it out

W.O.D.

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25 Burpees

100 Pushups

200 Situps

300 Squats

25 Burpees

Each set of 25 burpees must be done first and then again at the end.

You may split the other exercises up as desired.

"The excellency of every art is its intensity,

capable of making all disagreeable evaporate."

~ John Keats

LifeStyle Tip

Click here to read part one of an interview with Robb Wolf.

Its titled The Present Future CrossFit.

Max Effort Chinups

W.O.D.

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5 Deadlifts (225m, 185f)

10 Pushups

25 Squats

7 Rounds

"Success seems to be connected with action.

Successful people keep moving.

They make mistakes, but they don't quit."

~ Conrad Hilton

LifeStyle Tip

Pride

It takes constant upkeep.

Whether its your career, home, relationship or your body.

Take pride in what it is your doing and commit to consistency.

Max Effort Floor Press

W.O.D.

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100 Burpees

"An ounce of performance is worth pounds of promises."

~ Mae West

LifeStyle Tip

To be involved or committed are 2 very different behaviors.

Are you giving your all today?

Max Effort Deadlift

W.O.D.

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25 Stairs

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3 Rounds

15 Pushups

25 Squats

50 Situps

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25 Stairs

"Each time we face our fear, we gain strength, courage, and confidence in the doing."

~ Unknown

Lifestyle Tip

Read today that the intoxicating gasoline smell

can actually lower testosterone so be quick at the pump.