Wednesday 21DEC11

Clean & Jerk Breakdown 135

* You can either do the WOD Rx'd or 65% of 1RM, whichever is less is preferred...

FIVE rounds for time of:

135/95# Deadlift, 15 reps
135/95# Hang Power Clean, 12 reps
135/95# Front Squat, 9 reps
135/95# Push Jerk, 6 reps

Tuesday 20DEC11

Clean and Jerk 1-1-1-1-1-1-1 reps

Then... A bonus workout may follow. Your participation is your choice!

Monday 19DEC11

Move 5000

Move 5,000 lbs as fast as possible... Pick up to 3 Powerlifting movements and come up with a weight and rep scheme that allows you to move a total of 5,000 lbs as fast as possible.

Deadlift 1 x Weight
Clean 1 x Weight
Clean & Jerk|Press|PushPress 2 x Weight
Snatch 2 x Weight

Sunday 18DEC11

REST DAY!

Something to meditate on:

Once you've been hurt by someone, whether it be physical or emotional, after you practice the "event" of forgiving the individual; how do you process in the time after you forgave? It's not just forgiving and forgetting and moving on. You had your time and spirit invested in a person and it often feels like they've stolen something precious from you. What does it look like to process the moments and lifetime that follows the "event" of forgiving someone?

Post your thoughts in the comments...

Saturday 17DEC11

Join the Team WOD, 9am at CrossFit Lincoln!

Enjoy your REST DAY tomorrow!

Friday 16DEC11

We will be doing tackling the TOTAL from Wednesday's programming. I apologize for the scheduling conflicts.

Move 5,000 lbs as fast as possible...

Pick 3 Powerlifting movement and come up with a weight and rep scheme that allows you to move a total of 5,000 lbs as fast as possible.

Thursday 15DEC11

REST DAY!

"Let no debt remain outstanding, except the continuing debt to love one another, for he who loves his fellowman has fulfilled the law." - Romans 13:8