'Cindy' kind of

"He that is of the opinion money will do everything may well be suspected of doing everything for money."
- Benjamin Franklin


5 Pushups
10 Situps
15 Squats
As many rounds as possible in 20 minutes:

World's Killer Diet

Speal vs Khalipa (Cindy kind of also)

Hero Mainsite WOD for today

"Hidalgo"

For time:

200 Double Unders
20 Squat Cleans at 55kg
20 Box Jumps at 20"
20 Walking lunges with 20kg plate OH
20 Box Jumps at 20"
20 Squat Cleans at 55kg
200 Double Unders

Workout B of Starting Strength

"Excess, upon occasion can be exhilarating, because it prevents moderation from acquiring the deadening effect of a habit. "
- Somerset Maugham

 Rip on the DL Setup

Mainsite WOD of 12/21/11

"Even in social life, it is persistency which attracts confidence more than talents and accomplishments."
- Edwin P. Whipple

21-15-9 reps for time of:
135 pound Clean (115lbs)
GHD sit-up (Butterfly Abmat)

Ask

PE Sts.
12 minute run (best was 2.6km) and top girl puked :)

Workout A of Starting Strength

 "Be content to act, and leave the talking to others."
- Baltasar Gracian

Fitness Divide

Rest Day

“ Keep your mouth shut and your eyes open. ”
— Samuel Palmer 

Pushups\KB\DU's

"He is a wise man who does not grieve for the things which he has not, but rejoices for those which he has"
- Epictetus


4 rounds for time of:

20 Pushups
30 KB Swings
40 Double Unders

DU's demo from Practice Crossfit

Chris Spealler explains the Double Under

Workout B of Starting Strength

 "If you have accomplished all that you have planned for yourself, you have not planned enough."
- Edward Everett Hale


Rip fixing the squat (Hip drive)


Gary Taubes on Insulin and Carbs

Run, rest, repeat

"The wise man will want to be ever with him who is better than himself."
- Plato

4 rounds of:
Run 400 meters
Rest 2 min

Total is runs added together

Pose Running explanation with Brian Mackenzie

Workout A of Starting Strength

"Life can only be understood backwards, but it must be lived forward."
- Soren Kierkegaard

Rip on the Intro to the squat

Pullup Ladder

"The true worth of a man is to be measured by the objects he pursues."
- Marcus Aurelius Antoninus

In the first minute do 1 pullup, in the second minute do 2 and so on until failure to complete the number of reps in the minute.

100 pullups in under 3 minutes

Workout B of Starting Strength

"Statistics are like bikinis -- they show a lot but not everything." 
Lou Piniella

Mirrors, from Crossfit 204

Run, rest, run, repeat

 "We are all manufacturers-making good, making trouble or making excuses."
- H. V. Adolt

Willpower


Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

"Brenton"

"Action may not always bring happiness; but there is no happiness without action."
- Benjamin Disraeli


Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet


Do three Burpees after every five broad-jumps.

Annie

"Things may come to those who wait, but only the things left by those who hustle."
- Abraham Lincoln

50-40-30-20-10
Double unders
Situps (abmat)


 Forbes: Are Universities worth it?

Rest Day

"The fight is won or lost far away from witnesses--behind the lines, in the gym, and out there on the road, long before I dance under those lights."
- Muhammad Ali

Muscle Memory

100 double unders for time

 "You must be interested in finding the best way, not in having your own way."
- John Wooden

100 DU's for time and at the top of every min do 5 pushups

Inspired by Khalipa Hotel WOD

Deadlift/Burpee

 "He who has a why to live for can bear almost any how."
- Friedrich Nietzsche

5 rounds for time:

5 DL  (Heavy) 
10 Burpees


Post time and weights to comments

WOD Demo Youtube

Run, P-bars, pullups

"Better a diamond with a flaw than a pebble without." -- Confucius
 


Knowing vs Doing
 
Run 400m
Hand walk 2 lengths of the parallel bars
10 pullups
X 5 rounds for time

Darcy 20:40
Justin 20:40 (static holds) (J)
Mel 20:00 (static holds) (J)