FIERCE

3 Rounds for Time
50 Double Unders
25 Push Press
25 Floor Wipers
25 Front Squats
25 KB Clean

"You are, only what you WANT to be..."

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CROSSFIT BLOOD: CINDY

AMRAP= 20 min
5 Pull Ups
10 Push Ups
15 Squats

"Self doubt is like an infection inside your mind stopping you from everything you are truly capable of..."

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DETOX

For Time: AFAP
400 m Run
30 Push Ups
30 Sit Ups
30 Box Jumps
30 Pull Ups
30 KB Swings
400 m Run"

"Back to the grind..."

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DISCIPLINE

400m Run to start each round
21-15-9
Box Jumps
Shoulder Press
Ab Mat Sit Ups

"Its NEVER enough..."

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REALITY CHECK

3 Rounds for Time:
5 Thrusters (95/65)
10 Front Squats (95/65)
15 SDHP (95/65)
20 Navy Seal Pushups
25 Knees to Elbows
30 Walking Lunges

"Check for motivation at the door..."

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O LIFT DAY: DEADLIFT

Warm Up: Agility Ladder

Deadlifts
3x3x3x3x3

"In the end, all of our bodies, are just chalk lines on the concrete..."

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CROSSFIT BLOOD: HELEN

3 Rounds for Time:
400 m Run
21 KB Swings
12 Pull Ups

"You can't fake this....it wont happen for you like that..."

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BASE CAMP

For Time:
400m Run
30 Thrusters (65/45)
30 Burpees
30 Box Jumps
30 Pushups
30 Back Squats (65/45)
400m Run

"Test yourself...you just might like what you find..."

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MEAT

3 Rounds for Time:
12 Hang Clean (135/95)
15 Floor Wipers
18 Kb Swings (50/30)
400 m Run

"I do this stuff, 'cause I love to do this stuff.."

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THE ROCK

4 Rounds for Time
10 Deadlift (225/185)
20 L Raises
30 Pushups
100 Rope Jumps

"GET RAW..."

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O LIFT DAY: SQUAT SNATCH

Squat Snatch
5x5x5x5x5

"Straight down in the basement..."

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THE CLIMB

10-1-10
SDHP (95/65)
Box Jumps

"Its one step at a time...all the way to the top..."

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CROSSFIT BLOOD: "GRACE"

30 Reps AFAP
Squat Clean to Overhead (135/95)

"Its so primal..."

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GONE

10 Successful Rounds (Complete before Time Expires)
200 m Sprint
20 Thrusters

"There were so many voices inside my head telling me to JUST STOP...But I COULDN'T...and I DIDN'T..."

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RUSH

4 Rounds for Time:
15 Push Press
30 KB Swings
15 Knees to Elbows
30 Box Jumps

"Gosh, its light out now...we cant cheat on the run..."

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BUILD IT

5 Rounds for Time:
10 Deadlifts
400 m Run

"Have the will to create what you want to happen, dont settle for anything less than your dream..."

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DOWN INSIDE

AMRAP= 20 min
10 Pull Ups
10 Weighted Lunges/Leg
10 Push Ups
10 Weighted Burpess

"There are no more excuses..."

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the STRONGHOLD: WORRIER OR WARRIOR

As I was driving around town earlier this weekend, I went by a church, and noticed their sign out front... It read...

"Worrier or Warrior"

That's it. 3 simple words.

Nothing really registered in my brain at first...and then piece by piece, all throughout the weekend, small things made me realize how true, and relevant to our everyday lives, that those 3 little words can be.

Obviously we all know people in our lives that we can pin-point as having a "worrier" or "warrior" type mentality...

The worrier lives in fear! Period. Always questioning, more-so doubting, the occurrences, situations, relationships, and/or events of their life! They are slow to act, strict to their seemingly comfortable routines, and have an uncertain vibe that displays itself into their actions, as well as their words. Their speech is timid, shallow, unfocused, and terribly unenthusiastic. The thought of taking a risk, dealing with change or even withstanding a little amount of adversity, haunts this persons every move! The worrier is content to take a passenger seat role in their very own lives! In so much fear that an unplanned event or an unseen obstacle, could be lurking around the very next corner. These people are paralyzed, everyday, down to their very soul!

The warrior lives in faith! Period. His/her faith could be in God, or it could simply be in his or her own confidence, that when times get tough, or when things go not as planned, the inner warrior will rise up in them and defeat the negative! A warrior makes decisions, he embraces change, and he exudes strength in his thoughts, actions, and words! Their speech is loud, assertive, focused, and passionate! A warrior has the will to lead himself, and even sometimes others! A warrior is the driving force in his/her own life! Most importantly, a warrior is always ready to battle! To battle the challenger, to battle the unknown...to battle for what they feel is right, to battle for what lies close their heart! A warrior is alive, everyday, down to their very soul!

As you go forward into this coming week, just as the church sign proposed, I want you to ask yourself.....

Am I a "worrier" or a "WARRIOR"...?

In health and God Bless,
WG

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