Lift Strong Run Fast crew &myself

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Go Time!

Trinity Park
Do the thing you fear most and the death of fear is certain.
Mark Twain

deadlift 3×5


95#thrusters (using 115#)
Pull ups

My Time: 4:53..all butterfly…getting stronger at it for sure!


Row 2000m, 2minute rest-/ Row 1000m, 1minute rest/ Row 500m


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Mexican Sledgehammer

Mexican Sledgehammer”CFNE reps of Hang Squat Cleans (155#)
30 Double Unders

Time: 9:43

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Could a Neanderthal Woman Beat a Champion Arm Wrestler?


KB Floor press 3×10
Trap bar shrugs 5×10
Staggered push ups


3 rounds for time of:
Run 400 meters
30 Overhead squats, 75 pounds
21 Pull-ups

Time 15:59  ( hit all butterfly kips..first time in a WOD..getting better for sure!)

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“Some people hear their own inner voices with great clearness and they live by what they hear. Such people become crazy, or they become legends” Native american

Jack(I completed 13rnds)

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box


“Unbroken” Everything must be unbroken, if not then you start the movement over..
7 rounds for time:
5 squat clean – 135/105#
6 CTB chin ups

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Orlando Challenge + WESTSIDE BARBELL

Football bar + dbl mini’s – 5×5
1 Arm seated shoulder press – 4×10 ea (used 53lb kb on each set)
Rear Delts – 3×10 (used 35lbs on all sets)
Hammer Curls – 3×10 (Used 50lbs on each set)


Start with 500M Row


7 rounds of 7 reps of each movement
Overhead Squat @ 95
GH Situps
Thruster @ 95
CTB Pullups

-then finish with a 500M Row.

Total of 1K rowed and 49 reps of each movement. Times should be @ 15- 16 minutes.

My Time: 17:24

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Graham Holmberg Challenge

“We grow great by dreams. All big men are dreamers. They see things in the soft haze of a spring day or in the red fire of a long winter’s evening. Some of us let these great dreams die, but others nourish and protect them; nurse them through bad days till they bring them to the sunshine and light which comes always to those who sincerely hope that their dreams will come true.”- Woodrow Wilson

315 Deadlift
Muscle up
*strip a 45 off each side
225 clean
*strip a 45 off each side
135 Squat snatch
Lateral burpee over bar

Took around 15 or so mins to complete this WOD…No timer available…Good One!

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Today is your day, your mountain is waiting, so get on your way.
– Dr Seuss

I hit it all in this exact order..I know it’s a fucked up order, but what the hell!

Metcon: .com “DT”
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Time: 7:24..

5min rest

Strength: .com
Split Jerk 1-1-1-1-1-1-1 reps (Ended with 305lbs on last rep)

10×10 Butterfly pull-ups

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Turn up the volume while you train! Grrrrr

“sooner or later you’re going to realize just as I did that there’s a difference between knowing the path and walking the path”..Morpheus

Randy(my time: 3:37)

75 pound Power snatch, 75 reps for time.

Dave Lipson 2:40, Jeremy Thiel 2:50, Lisa Thiel 3:05 (45lbs), Austin Malleolo 3:22.

Tabata Double Unders: 20sec on, 10 sec off for 8 rounds.

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Rob Orlando WOD

MOTIVATED: mo·ti·vat·ed, mo·ti·vat·ing, mo·ti·vates. To provide with an incentive; move to action; impel. mo ti·va tor 

“at this point, I’ve got the confidence to know that I’ll get through anything
in my life given I have the motivation to do it. If it’s an act of survival, we’ve all got
a reason to keep living. It may not be pretty, but surviving is grit and determination
in its highest form. I learned that I’ve got the capacity to do a hell of a lot more than
I thought I could if I have the proper motivation.”
-Aron Ralston

WOD#1: hit 6rns (Mu malfunction..Skill work in progress)

increasing 20 minute pyramid
225 Power clean/jerk
muscle up

Start with 1 of each, then do 2 of each and so on…until a 20:00 min clock expires.

Orlando got 1 Muscle up short of 9 rounds.

5min rest

WOD #2: No timer

push Jerk @105#

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