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REST / MAKE-UP / SKILL WORK
"The secret of genius is to carry the spirit of the child into old age, which means never losing your enthusiasm."
- Aldous Huxley
December 2014 Trodo Open is set for 12/6 - get your team together!
**SAVE THE DATE - 12/13 - WCCF 7 Year Anniversary / Holiday Party - We're going back to the Black Rock!**
TEAM WORKOUT
for time:
100 deadlift, 225lb/155lb
100 step-up, 20"
100 pull-up
100 step-up, 20"
100 dip
100 step-up, 20"
*teams of two
*only one team member working at a time
*team must complete all reps of movement before moving down the line
"If you can't change your fate, change your attitude."
- Amy Tan
December 2014 Trodo Open is set for 12/6 - get your team together!
**SAVE THE DATE - 12/13 - WCCF 7 Year Anniversary / Holiday Party - We're going back to the Black Rock!**
3 rounds for time: (+1 for every time you went back for seconds)
25 Wall Balls (20lb/14lb)
25 Calories on the rower
25 Push Press (115lb/75lb)
25 Toes to Bar
25 Power Clean (115lb/75lb)
25 American KBS (24kg/16kg)
*post notes to comments
"Each contact with a human being is so rare, so precious, one should preserve it."
- Anais Nin
BLACK FRIDAY Sale! - Today Only!
December 2014 Trodo Open is set for 12/6 - get your team together!
**SAVE THE DATE - 12/13 - WCCF 7 Year Anniversary / Holiday Party - We're going back to the Black Rock!**
Thanksgiving Hours:
HAPPY THANKSGIVING!
*WCCF is closed today
"The value of life is not in the length of days, but in the use we make of them; a man may live long yet very little."
- Michel de Montaigne
max rounds / reps - 15 minutes:
15 kb swing (american), 24kg/16kg
15 push-up
200m row
+
finisher: 50 4-count flutter kick
*post notes to comments
"What really matters is what you do with what you have."
- H G Wells
December 2014 Trodo Open is set for 12/6 - get your team together!
**SAVE THE DATE - 12/13 - WCCF 7 Year Anniversary / Holiday Party - We're going back to the Black Rock!**
Thanksgiving Hours:
for time: 21-15-9-6-3
push press, 95lb/65lb
dip
burpee
*post notes / time to comments
"What would life be if we had no courage to attempt anything?"
- Vincent van Gogh
December 2014 Trodo Open is set for 12/6 - get your team together!
**SAVE THE DATE - 12/13 - WCCF 7 Year Anniversary / Holiday Party - We're going back to the Black Rock!**
Thanksgiving Hours:
REST / MAKE-UP / SKILL WORK
“Never apologize for showing feelings. When you do so, you apologize for the truth.”
- Benjamin Disraeli
TEAM WORKOUT
max rounds / reps - 30 minutes
5 pull-up
5 push-up
5 russian swing, 24kg/16kg
5 box jump, 24"/20"
*teams of two
*one partner working at a time
*partners alternate rounds
"If you believe it will work out, you'll see opportunities. If you believe it won't, you will see obstacles.”
- Wayne Dyer
A. deadlift: build to heavy single for day - 15 minutes
+
for time:
500m row
50 goblet carry forward lunge (25/leg)
50 push press, 95lb/65lb
*post loads / notes to comments
"If you’re going to doubt something, doubt your own limits."
- Don Ward