111718

A. Front Squat 3,3,3,3,3

B. 12min AMRAP of:
6/arm DB Hang Power Clean & Jerk 50/35
12 TTB
12/10 Calorie Row

Quote of the day: “There is nothing noble in being superior to your fellow man; true nobility is being superior to your former self.” ― Ernest Hemingway 

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111618

A. Press 2,2,2,2,2

B. 21-15-9 reps of:
Deadlift 102/70
Ring Dips

Quote of the day: “Excuses are the tools of the incompetent.” - Mike Tomlin, Pittsburgh Steelers Head Coach

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111518

A. OT2 (2:00) x 8
1) 15 Pull Ups + remaining time Max DU
2) 15 Box Jump Overs + remaining time Max DU
3) 2 Rope Climbs + remaining time Max DU
4) 30 Hollow Rocks + remaining time Max DU

x 2/each station
Score = Total Double Unders

Quote of the day: “Ladies leave your man at home, The club is full of ballers and their pockets full grown, And all you fellas leave your girl with her friends, 'Cause it's eleven thirty and the club is jumpin', jumpin'.” - Destiny’s Child (disclaimer: class is at 11, not 11:30 like the song suggests)

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111418

A. Wall Ball Warm Up

B. 6 rounds for time of:
6 Power Snatch 52/38
6 OHS
400m Run

Quote of the day: “There is nothing more deceptive than an obvious fact.” - Arthur Conan Doyle

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Aidan MalodyComment
111318

A. 4 rounds for time of:
200m Farmer Carry 50/35
20 Push Ups, hand release
20 Ring Rows

B. 10 rounds of:
:30 Plank
12 Sit Ups

Quote of the day: “The way to get things done is not to mind who gets the credit for doing them.” - Benjamin Jowett

Aidan MalodyComment
111218

A. High Hang Clean + Hang Clean + FS
OT2 x 6

B. 7min AMRAP of:
Power Clean & Jerk 62/43
Burpee Over Bar
*reps start at 1 and go up by 1 each round.

REMINDER!!!! 12 O’CLOCK CLASS WILL BE ZILLOWS KIDS DAY OF ENGINEERING. SO FAIR WARNING, THERE WILL BE LOTS OF KIDS TAKING CLASS AND CLASS FORMAT WILL NOT BE WHAT’S POSTED ABOVE. HOWEVER, IT WILL BE LENGEN…..wait for it…..DARY!!!!

Quote of the day: “Each day of our lives we make deposits in the memory banks of our children.” - Charles R. Swindoll

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111018

A. Hang Power Snatch 2,2,2,2,2

B. 15min AMRAP of:
15 TTB
15 Wall Ball
15 KBS 24/16

Quote of the day: “Good is the enemy of great.” - Jim Collins

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110918

A. Push Jerk 3,3,3,3,3

B. Bench 5,3,1 | 5,3,1

Quote of the day: “Just as we develop our physical muscles through overcoming opposition - such as lifting weights - we develop our character muscles by overcoming challenges and adversity.” - Stephen Covey

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110818

A. EMOM x 24
1) 14/10 Cal Row
2) 14 Box Jump Overs
3) 1 Rope Climb

Quote of the day: “I like work; it fascinates me. I can sit and look at it for hours.” - Jerome K. Jerome

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110718

A. Back Squat 1,6,1,6,1,6+

B1. 14 2KB Rack Reverse Plate Step Downs (:30)
B2. 14 KBS 32/24 (:30)
B3. :20/side Star Plank (1:00)
x 3

Quote of the day: “It's all about quality of life and finding a happy balance between work and friends and family.” - Philip Green

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110618

A. :30 (:30) x 10 (4:00) x 3
1) Row
2) DU
3) Burpees

Quote of the day: “Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved.” - Helen Keller

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110518

A. Press 7,5,3, | 7,5,3

B. 10min AMRAP of:
10 Pull Ups
10 DB Snatch 50/35
20 Air Squats

Quote of the day:
Member: “What are the chances this workout won’t hurt?”
Me: “Not good.”
Member: “Not good like one in a hundred?”
Me: “Like one in a million.”
Member: “So you’re telling me there’s a chance?!”
- Inspired by Lloyd Christmas

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110318

EMOM x 24
1) 4 Burpees + 1 Rope Climb
2) 4 Burpees + 10 Wall Ball
3) 4 Burpees + 10 Heavy KBS

Quote of the day: “The secret of staying young is to live honestly, eat slowly, and lie about your age.” - Lucille Ball.
Dedicated to Jordan. Happy Birthday!!!

Aidan MalodyComment
110218

A. Cleans 1,1,1,1,1

B. Front Squat 3,3,3,3

Quote of the day: “Laziness is nothing more than the habit of resting before you get tired.” - Jules Renard

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110118

A. 5 rounds for time of:
500m Row
15 Ring Rows
400m Run
15 Ring Push Ups

Quote of the day: “You Can Develop Any Habit Or Thought Or Behavior That You Consider Desirable Or Necessary.” - Brian Tracy

Aidan MalodyComment
103118

A. 2 Push Jerks + Split Jerk
x 6

B. 30-20-10 for time of:
Strict Press 25/15
Hang Power Snatch 25/15
OHS 25/15
-12min cap-

Quote of the day: “Double, double toil and trouble; Fire burn and caldron bubble.” - From Shakespeare’s Macbeth

Aidan MalodyComment
103018

A. OT2 x 6 perform:
12 Box Jump Overs
2 Rope Climbs

B. "einnA" (reverse Annie)
10 Sit Ups
10 DU
20 Sit Ups
20 DU
30 Sit Ups
30 DU
40 Sit Ups
40 DU
50 Sit Ups
50 DU

Haiku of the day:
What is it but a dream?
The blooming as well
Lasts only seven cycles
- Hakuen

Aidan MalodyComment
102918

A. Sumo Dead 2,2,2,2,2

B. 15-12-9-6-3 reps of:
Cal Row
Thrusters 43/30
-10min time cap-

Haiku of the day:
The snow of yesterday
That fell like cherry blossoms
Is water once again
- Gozan

Aidan MalodyComment
102718

A. All for time of:
2 rounds of:
800m Run
100 DU
50 Plate Ground to OH 20/15
(3:00)
5 rounds of:
35 DU
10 Box Jump Overs 24"/20"

Haiku of the day:
The first cold shower
Even the monkey seems to want
A little coat of straw
- Basho

Aidan MalodyComment
102618

A. Push Press 3,3,3,3

B. 15min AMRAP of:
6 KB C&J 24/16 R
6 KB Lunges R
6 KB C&J L
6 KB Lunges L
18 Cal Row

Haiku of the day:
Night; and once again,
the while I wait for you, cold wind
turns into rain.
- Masaoka Shiki


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