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Take this day to rest, recuperate and spend quality time with loved ones and of course think of us who are doing the Gold Coast 10K run!!
Begin at the beginning and go on till you come to the end; then stop. Lewis Carrol
Running won't kill you... you'll pass out first......
Max reps of...
Dips/Push-ups
Pull-ups
5 Rounds....
I'd rather be a could-be if I cannot be an are; because a could-be is a maybe who is reaching for a star. I'd rather be a has-been than a might-have-been, by far; for a might have-been has never been, but a has was once an are
Run 400m
25 Wall Balls (10)(7)
25 Push-ups
for 5 Rounds then.....
Run 400m
You showed great determination tonight Vanessa - really inspiring - Thank you!
Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did so. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover. - Mark Twain
Deadlifts(120)(90)
Box Jumps(24)(18)
5, 10, 15 reps for time.....
So long as you can deadlift safely and well, be sure to pay your dues on the deadlift as it can give
HAPPY BIRTHDAY GREG F !
10 Knees to Elbows
20 K/B Swings
30 Boxer Sit-ups
4 Rounds for time.......
You have to expect things of yourself before you can do them.
-Michael Jordan
"NICOLE"
400m Run
Max rep Pull-ups
A.M.R.A.P in 20 min....
Score = total no. of Pull-ups
Congratulations Michael - 110 that is a new CFSEQ record! Awesome :-)
Somebody said that it couldn't be done,
But he with a chuckle replied
That "maybe it couldn't," but he would be one
Who wouldn't say so till he'd tried.
So he buckled right in with the trace of a grin
On his face. If he worried he hid it.
He started to sing as he tackled the thing
That couldn't be done, and he did it.
5 Thrusters (42.5)(30)
7 Hang Power Clean
9 S.D.H.P
A.M.R.A.P in 20min......
Well Done Amanda another RXD!! Way to go.... Great Score Shane!
Avoiding the phrase “I don’t have time...”, will soon help you to realize that you do have the time needed for just about anything you choose to accomplish in life. - Bo Bennett
Results posted to comments....
Congratulations to Steele who had an excellent result last weekend when he attended the Brisbane Short Course Championships
2nd place for 200 Breastroke - 2:20:06
1st place for 100 Breastroke - 1:03:60
4th place 100 1M - 1:00:10
Keep up the hard work buddy - you are doing awesome!
All successful people have a goal. No one can get anywhere unless he knows where he wants to go and what he wants to be or do.
Take time to relax with friends and loved ones and get ready to start working on your goals and challenges again on monday - see you then!
WOD
30 Walking Lunges
20 Double Unders
30 Sit-ups
20 V -sits
A.M.R.A.P in 20 minutes.....
Vision is not enough, it must be combined with venture. It is not enough to stare up the steps, we must step up the stairs
10 Cleans (40)(25)
20 Air Squats
9 Cleans
20 Air Squats
8 Cleans
20 Air Squats
7 Cleans
20 Air Squats
6 Cleans
20 Air Squats
5 Cleans
20 Air Squats
4 Cleans
20 Air Squats
3 Cleans
20 Air Squats
2 Cleans
20 Air Squats
1 Clean
20 Air Squats
(Photo -Post best caption to comments......)
Congratulations to Both Amanda and Audrey who got their first RXD tonight - way to go Ladies!!
Goals are the fuel in the furnace of achievement.
