Only those who risk going to far can possibly find out how far one can go. 
- T.S. Eliot


Warm up
10 mins work on turkish get up

WOD
Barbara
5 rounds
20 pull ups
30 push ups
40 sit ups
50 air squats
3 minutes rest each set

Warm up
Pull up negatives
low back extension
hollow rocks
snatch balance

Part 1
Power snatch 5*3

Part 2
every minute on the minute
for 12 minutes
3 clean and jerks
working up to your highest possible 3

"Champions aren't made in gyms. Champions are made from something they have deep inside them: A desire, a dream, a vision. They have to have last-minute stamina, they have to be a little faster, they have to have the skill and the will. But the will must be stronger than the skill."  
-Muhammad Ali


Warm up
2 rounds:
 air squats
 low back extension
pull up negatives
plank to push up

Part 1
7*3 Deadlift

Part 2
21-18-15-12-9-6-3
Sumo deadlift high pull
each round do 12 sit ups and 10 push ups

Workout 3 for 6/25/12

"Restlessness is discontent - and discontent is the first necessity of progress. Show me a thoroughly satisfied man - and I will show you a failure."
- Thomas Alva Edison


Warm up
walking lunges
pull ups
hollow rocks
rear delt flies

Part 1
Max Effort BP*3

Part 2
3-2-1
3 minutes max effort:
Row
Jump Rope Singles or Doubles
1 minute rest
2 minutes max effort:
Row
Singles or doubles
1 minute rest
1 minute max effort
Row
Singles or doubles

Workout 2 for 6/25/12

“The trials and adversities of life will squeeze you under pressure. What ever is rooted inside of your soul, will be released in these times.”
-Arthur J Robinson Jr.

Warm up
burgener warm up

Part 1
Power clean and hang power clean

Part 2
30 Air squats
30 sit ups
200m run

Workout 1 for 6/25/12

Life is an echo. What you send out- you get back. What you give- you get.
Anonymous


Warm up
L sits or tucks
snatch balance with PVC
low back extension
rear delt flies

Part 1
5*3
Push Press

Part 2
12 minute amrap
2 boxjumps
2 burpees
2 hand release push ups

4 boxjumps
4 burpees
4 hand release push ups

6 boxjumps
6 burpees
6 hand release push ups.......
as high as you can go in 12 minutes

Workout 3 6/18/12

If you believe in yourself,
have dedication and pride and never quit,
you'll be a winner.
The price of victory is high,
but so are the rewards.
-Paul "Bear" Bryant


Warm up
walking lunges
BW rows
OH extension


Part 1
OHS 5*3

Part 2
800m run
50 KBS
50 pistols
50 KBS
800m run