80 yard run Plus Max Shoulder to Overhread (155/95) AMRAP. Every minute on the minute perform the 80 yard run. Post total Reps.
Sunshine’s Plate Push Challenge: 60 second max plate pushes, 3 rounds with 60 seconds rest b/t sets. Post lowest round.
CrossFit (Discovery Health)
Shout-outs: Happy Birthday Coach Montana (Quarter Century), Jet Congrats on Your first Sprint Tri!
“Roy”
Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups
Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.
What a way to start off the week… a hero WOD, RIP Roy! CrossFitters know how to get it done! Let’s make this an amazing week!
Warm - Up 
50 Double Unders + 25 2 for 1 Wall Ball Shots…
Then perform:
x25 flutter kicks
x25 pikes
x25 bicycles
x25 flutter kicks… Warmed Up Yet?
WOD: 9-15-21-15-9 for time of:
muscle snatch (75/45) & Swings (70/53)
2K Row + 50 Burpees + 100 lateral jumps for time…
Break up however you like!
12 Ways CrossFit Has Changed My Life (Fort Vancouver CrossFit)
Obesity Rates Keep Rising - New York Times
… Then perform a 3 Minute AMRAP of Pull-ups
4 Rounds for Time:
20 Med Ball Squat Cleans (20lb)
40 Lunges (walking)
20 DB Snatches (10 each arm)
Run 5K (Today’s actual distance was 3.16 GPS - thanks Ironwoman)
Float Crew from this last weekend. Be there next year!
Gun Show
San Diego/Arizona Sectional WOD 1
3 rounds of…
15 DL (225/155)
21 KB swings (53/70)
400m run
for time.
Fricken Fran Friday
21-15-9 Thrusters & Pull-ups
Belief
I have seen athletes perform the impossible. Even against every fiber of their being. A living war cry in the face of adversity.
They overcome by sheer exertion of will, shattering the fallacy of the unmovable object by becoming the unstoppable force.
They choose to believe in their own capacity for greatness, and they are rewarded.
Belief is a place where the irrational exuberance of childhood finds new life. Where the burden of the past is shed. The favor of the promise of the future. Belief is a chance to give all of the hard knocks back. To FREE OURSELVES. To become anything. It’s not wondering if you can, but knowing that achievement is as simple as trying—over and over andover again.
These are the words of Patrick Cummings, a CrossFitter at CrossFit Fenway in Boston, MA, and one of the head videographers of Again Faster Equipment.
90 seconds AMRAP of jump over box jumps.
2K Row For Time
Check out this video, it’s message, editing, and overall production gets a thumbs up from me.
