CrossFit Journal

Meal of the Day

WORKOUT OF THE DAY (WOD)

1:00AM

Dip Day

QOD

'Respond to every call that excites your spirit' - Rumi

WOD

Weighted Dips

3, 2, 2, 2, 1, 1, 1, 1, 1

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1:00AM

Rest Day

QOD

'A ship in port is safe, but, that is not what ships are built for' - Grace Murray Hopper

1:00AM

Rest Day

Gym humor

1:00AM

Hold Up...

QOD

'People who shine from within don't need the spotlight' - Anon

WOD

3 Rounds For Time

L Sit Hold, 30 Sec

20 Pull Ups

10 Thrusters 61/43kg

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1:00AM

Work It...

QOD

'Your mind will quit a thousand times before your body will.  Feel the fear and do it anyway' - Anon

WOD

4 Rounds for Time

45 sec L Sit Hold

30 Deadlifts 61/43kg

15 Handstand Push Ups

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1:00AM

Hero WOD - Feeks

QOD

'Don't save something for a special occassion.  Every day of your life is a special occassion' - Thomas s. Monson

WOD

For time:
2 x 100-meter shuttle sprint
2 squat clean thrusters, 65-lb. dumbbells
4 x 100-meter shuttle sprint
4 squat clean thrusters, 65-lb. dumbbells
6 x 100-meter shuttle sprint
6 squat clean thrusters, 65-lb. dumbbells
8 x 100-meter shuttle sprint
8 squat clean thrusters, 65-lb. dumbbells
10 x 100-meter shuttle sprint
10 squat clean thrusters, 65-lb. dumbbells
12 x 100-meter shuttle sprint
12 squat clean thrusters, 65-lb. dumbbells
14 x 100-meter shuttle sprint
14 squat clean thrusters, 65-lb. dumbbells
16 x 100-meter shuttle sprint
16 squat clean thrusters, 65-lb. dumbbells

iraq2_th.jpg

Special Warfare Operator Petty Officer 1st Class Patrick D. Feeks, 28, of Edgewater, Maryland, assigned to a Naval Special Warfare unit based on the West Coast, died Aug. 16, 2012, in a helicopter crash northeast of Kandahar, Afghanistan, while supporting Operation Enduring Freedom. Feeks is survived by his mother and father, Thomas and Ginny Feeks; sister, Regina Feeks; and wife, Emily Feeks.

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