Well, I looked my demons in the eyes laid bare my chest and said, “Do your best, destroy me. You see, I’ve been to hell and back so many times I must admit you kind of bore me.”
“Snatch”| Snatch 3-3-2-2-2-1-1-1-1-1 reps |
| For weight |
 |
Complete as many rounds as possible in 12 minutes of:
I have three rules which I live byNow you stick to that and everything else is cream cheese. ~The basketball coach in “Teen Wolf”
- Never get less than twelve hours sleep.
- Never play cards with a guy who has the same name as a city.
- Never get involved with a woman with a tattoo of a dagger on her body.
“Squat Clean 1RM”| Squat Clean 5-3-2-1-1-1-1 reps |
| For weight |
 |
Complete as many rounds as possible in 12 minutes of:
“There is nothing either good or bad but thinking makes it so.” ~William Shakespeare
| Split Jerk 1-1-1-1-1-1-1 reps |
| For weight |
 |
Alternate every minute on the minute for 12 minutes:
“My pain may be the reason for somebody’s laugh. But my laugh must never be the reason for somebody’s pain.” ~Charlie Chaplan
12-minute AMRAP of:
12-minute AMRAP of:
“Some things are so completely ludicrous that a man must laugh or die. To die laughing must be the most glorious of all glorious deaths!” ~Edgar Allan Poe
| 500m Row 400m Run 21 Kettlebell Swings (53/35-pounds) 12 Pull-ups 50 Thrusters (45/35-pounds) 3 Rounds of Cindy (5 pull-ups, 10 push-ups, 15 squats) 30 Box Jumps (24″/20″) 30 Wall Ball (20/14-pounds) 21 Handstand Push-ups 30 Knees to Elbows 30 Double Unders |
| For Time |
 |
“I asked the leaf whether it was scared because it was autumn and the other leaves were falling. The leaf told me, No, During the whole spring and summer I was very alive. I worked hard and helped nourish the tree, and much of me is in the tree.” ~Thich Nhat Hanh
*Row the Intervals at the following damper settings: 10,1,5,8,3
8 Rounds with a 2 minute rest in between of:
*Row the Intervals at the following damper settings: 10,1,5,8,2,3,6,4.
Everything happens for a reason, and that reason is usually physics.
3-5-8-13-21-34 Reps for time of:
“Life is about change. Sometimes it’s painful, sometimes it’s beautiful, but most of the time it’s both.”
For QUALITY
| Handstand Push-ups Ring Dips Push-ups |
| 21-15-9 reps, for time |
 In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005. |
“You come to a point in your life where you really don’t care about what people think of you, you just care about what you think about yourself.” ~Evel Knievel
Tabata Intervals of:
Why do people ask, “What the hell were you thinking?”. Obviously, I was thinking I was going to get away with it and not have to explain it.
| Run 400 meters 30 Box Jumps, (24/20-inches) 30 Wall Ball Shots, (20/14-pounds) |
| 5 rounds for time |
 |
| Run 800 meters 30 Kettlebell Swings, (2/1.5-pood) 30 Pull-ups |
| 5 rounds for time |
 |
“I am free and that is why I am lost.”
“Cindy”| 5 Pull-ups 10 Push-ups 15 Squats |
| As many rounds as possible in 20 minutes |
 |
“Mary”| 5 Handstand Push-ups 10 Single-leg Squats (alternating legs) 15 Pull-ups |
| As many rounds as possible in 20 minutes |
 |
“I am thankful to all those who said NO to me. It’s because of them I did it myself.” ~Albert Einstein
| Perform each exercise for one minute: 1. V-Ups 2. Tuck-ups 3. Reverse Crunches 4. Leg Raises 5. In and Outs 6. Crunches |
| For total reps |