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WOD: 3.4.13

I am only one, but still I am one.  I cannot do everything, but still I can do something; and because I cannot do everything, I will not refuse to do something I can do.
~Edward Everett Hale

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Watch a video for this workout“CrossFit Total”

Back Squat 1 RM
Shoulder Press 1 RM
Deadlift 1 RM
For total weight
Download the free PDF from the CrossFit Journal for details on how to perform the CrossFit Total.
The CrossFit Total reflects an athlete’s functional strength capacity more accurately than any other test, writes Mark Rippetoe. The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

WOD Demo with Zack Height

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Open House: 10AM-2PM

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Only put off until tomorrow what you are willing to die having left undone.
~Pablo Picasso

Watch a video for this workout“Fight Gone Bad (3 rounds)”

Wall Ball (20/14 pound ball), for reps
Sumo Deadlift High-pull (75/55 pounds), for reps
Box Jump (20″), for reps
Push Press (75/55 pounds), for reps
Row, for calories
For total points (count reps + calories) in 3 rounds
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Fight Gone Bad Explained

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Open House: 6-10PM

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Like the wind crying endlessly through the universe, Time carries away the names and the deeds of conquerors and commoners alike.  And all that we are, all that remains, is in the memories of those who cared we came this way for a brief moment.
~Harlan Ellison

Watch a video for this workout“Nate”

2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (2/1.5-Pood)
As many rounds as possible in 20 minutes
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

WOD Demo “Nate” with CrossFit NRG


 

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private WOD: 2.28.13

“ZEUS”

Three rounds of:
30 Wall Ball Shots, (20/14-pound ball)
30 Sumo deadlift high-pull, (75/55-pounds)
30 Box Jumps, 20″ box
30 Push press, (75/55-pounds)
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps
For Time
U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle.

He is survived by his wife Calli, parents David and Veronica, and brother Devon.
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No Man Ever Steps in the Same River Twice…

…for it’s not the same river and he’s not the same man.

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Let me tell you why you’re here

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You’re here because you know something. What you know you can’t explain, but you feel it. You’ve felt it your entire life, that there’s something wrong with the world. You don’t know what it is, but it’s there, like a splinter in your mind, driving you mad. It is this feeling that has brought you to me. Do you know what I’m talking about?