Courtesy of CrossFit Rota

For Time
22 Toes to Bar
44 Pull Ups
66 Sit Ups
88 Burpees

Strength:
5 – 5 – 5
Full Snatch

Inspiration: Discipline yourself to do the things you need to do when you need to do them, and the day will come when you will be able to do the things you want to do when you want to do them. ~Zig Ziglar

Strength:
3 X 10/12
Back Squat
Pyr 15 Chin Ups

Inspiration: Champions are willing to do the things they dislike to create something they do like. Don’t let the things that matter most be at the mercy of the things that matter least. ~Dexter Yager

For Time
10 to 1
Wall Balls (M: 20# W: 14#)
Wall Climbs

Endurance:
3 X Run 800M
Rest 2X Work

Inspiration: Fight till the last gasp. ~William Shakespeare

Compare to: 05Nov10

Strength:
3 X 10/12
Push Jerk

Inspiration: Don’t listen to anyone who tells you that you can’t do this or that. That’s nonsense. Make up your mind you’ll never use crutches or a stick, then have a go at everything. Never, never let them persuade you that things are too difficult or impossible. ~Sir Douglas Bader

“Devin’s 15th Birthday WOD”
AMRAP in 15 Mins
15 Pull Ups
15 Push Ups
15 Bodyweight Deadlifts
*Finish With 15 Burpees

My son, Devin was the first child to workout with us at CrossFit Neptune. Now, four years later, he still spends his summer’s suffering thru WODs with his old man. I had him design a birthday WOD and this is what he came up with. Hope everyone enjoys it. Happy Birthday, my son!

Endurance:
Wearing a 20# Vest and Boots
10 X 50 Yard Sprint Out and Back
Rest Exactly 60 Secs Between

Inspiration: Always bear in mind that your own resolution to succeed is more important than any other one thing. ~Abraham Lincoln

Saturday Endurance:
5 Rounds
Run 5 Mins
Rest 1 Min
Compare to Tue

5 Rounds For Time
9 SDHP (M: 95# W: 65#)
9 Push Press

Compare to: 14Mar11

Strength:
3 X 10/12
Full Snatch

Inspiration: There can only be one state of mind as you approach any profound test; total concentration, a spirit of togetherness, and strength. ~Pat Riley

AMRAP in 15 Mins
1 Snatch (M: 135# W: 95#)
1 Muscle Up
2 Snatches
2 Muscle Ups
3 Snatches
3 Muscle Ups
Continue Increasing Each Until Time Runs Out.
Count Total Reps Completed.

Strength:
1 – 1 – 1
Front Squat
Pyr 15 Pull Ups

Inspiration: Everyone has talent at 25. The difficulty is to have it at 50. ~Edgar Degas

Compare to: 01Mar11

Endurance:
3 X Run 3 Mins
20# Vest

Inspiration: A competitor will find a way to win. Competitors take bad breaks and use them to drive themselves just that much harder. Quitters take bad breaks and use them as reasons to give up. It’s all a matter of pride. ~Nancy Lopez

Strength
1 – 1 – 1
Push Press

Inspiration: Some men can run the fastest, jump the highest, or lift the heaviest, but no man has the corner on ambition, desire and hustle. ~Anonymous

Endurance:
Max Effort 25 Mins

Inspiration: The more chance there is of stubbing your toe, the more chance you have of stepping into success. ~Unknown

5 Rounds For Time
(M: 185# W: 135#)
5 Deadlifts
5 Hang Power Cleans
5 Front Squats

Strength:
1 – 1 – 1
Power Snatch

Inspiration: Great men suffer hours of depression through introspection and self-doubt. That is why they are great. That is why you will find modesty and humility the characteristics of such men. ~Bruce Barton

Alumni WOD
“The Center” – Tellez
For Time
100 Double Unders
50 Tire Flips
40 KB Swings (M: 53# W: 35#)
30 Pull Ups
100 Double Unders

Compare to: 22Feb11

Strength:
3 – 3 – 3
Front Squat
Pyr 14 Chin Ups

Inspiration: Go the extra mile, it’s never crowded. ~Unknown

Endurance:
2 Mile Max Effort

Inspiration: When you are not practicing, remember, someone somewhere is practicing, and when you meet him he will win. ~Ed Macauley

AMCAP in 18 Mins
2 Min Row for Calories
20 Push Ups
Score Total Calories

Compare to: 20Oct10

Strength:
3 – 3 – 3
Push Press

Inspiration: Most of our obstacles would melt away if, instead of cowering before them, we should make up our minds to walk boldly through them. ~Orison Swett Marden