Wednesday, 4/1/2015
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Thursday, 3/26/2015
Power clean, burpees and sumo deadlift hi pulls
Military Press

EMOM for 12 minutes of:
1x Power Clean (155/105#)
3x Burpees
5x KB SDHP (70 /53#)
<- Somebody wanted to work out with her hubby! Mary tries out the weightlifting class!
"Do not be satisfied with the stories that come before you. Unfold your own myth." - Rumi
Finally! The FDA Admits That Nearly Over 70% of U.S. Chickens Contain Cancer-Causing Arsenic

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Wednesday, 3/25/2015
SWOD:Make Up Day

DWOD:Active Recovery

OR:Participate in the Olympic Weightlifting class at 5pm
<- Annette reals in the sled.
"We need to clean it up - worldwide - or we are out of the Olympics. No Oplympics, no one cares about weightlifting. This is on the IWF. Get serious on this or the money flowing across the sticky palms of the IWF administration dries up." - Dan Bell in reaction to the recent positive testings of the Bulgarian weightlifting team
CrossFit Isn’t Dangerous – I am

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Tuesday, 3/24/2015
Power sntach, box jump, sprint
Back Squat

Max rounds in 15 minutes of:
3x Power Snatch (135/95#)
6x Box Jump (24/20")
Sprint 40m
<- Deb takes out some aggression on the slam ball.

"I've learned that people's expectations grow faster than their wealth. The country is richer than it's ever been. I don't think it's as happy as it's ever been." - Morgan Housel
Scientists are alarmed by shrinking of the human brain

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Monday, 3/23/2015
Double unders, swings and DB ground to OH and Rows
Bench Press

For time:
42x Double Unders 
21x KB Swing (53/36#)
30x Double Unders
15x KB Swing 
18x Double Unders
9x KB Swing 

***Rest 2 minutes***
For time:
9x DB Ground to OH (45/25#)
200m Row
12x DB GTO 
400m Row
15x DB GTO 
600m Row
<- There's the extension we were after! Nice work, Jesse!
“The pain of discipline is nothing like the pain of disappointment” – Justin Langer
Can’t Afford Organic All The Time? No Worries, These 15 Foods Have Virtually No Pesticides

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Saturday, 3/21/2015
Games Workout 15.4
8-minute AMRAP:

3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern

M 185 lb.  F 125 lb.
<- Julia PRs her clean and jerk
"Regarding 15.4...It's my job as a gym owner, personal trainer, coach, and all around cool guy (right?) to let you know the risks and benefits of movements. This is crucial to progressing properly and safely. My mission is to ensure you are the most fit, for life. You cannot fulfill this mission if you are injured. So therefore, I am letting you know because I care and I want you safe here, that if you do not possess the ability to lock out a handstand, slowly lower yourself from a handstand to your head, and keep tension in the shoulders, then you should not consider Rx-ing this workout. In my opinion, this isn't the time to get your first kipping HSPU. Do it with your coach, in a controlled setting. This is why they have a scaled division! Have fun, be smart, and stay safe! ETA: If you are NOT a Badger CrossFit athlete, please talk to you coach and ensure he/she is OK with you attempting the kip. Don't ruin your neck over something that is supposed to be fun, a test, and a good time." - Tyler Sullivan, Badger CrossFit
Handstand Push-ups and Neck Pain

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Friday, 3/20/2015
Burpees and squat cleans
Dead Lift

Four sets for times of:
Against a 2 minute running clock, complete as many rounds and reps as possible of:
5x Burpees
5x Squat Clean (135/95#)

***Rest one minute between sets and pick up where you left off after each set. Score total rounds and reps performed.***
<-Rose starts to fire up her jump rope from last weekends Games WOD.
“I don’t care what you USED to bench” – Serge Ceralde
Growing Up Strong

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Thursday, 3/19/2015
Ring dips, Box jumps and sled pulls
Military Press

Max rounds in 12 minutes of:
8x Ring Dips
8x Box Jump (24/20")
30' Hand Over Hand Sled Pull (as heavy as possible)
<- Congratulations to Josh P. who recently accepted the offer he earned from Catalyst Athletics to be a part of their weightlifting team. Best of success, Josh!
"Our prime purpose in this life is to help others...And if you can't help them, at least don't hurt them." - Dalai Lama
A Study in Academic Misconduct?

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Wednesday, 3/18/2015
Make-up/Recovery/Weightlifting Day
Make Up Day

Active Recovery

Participate in the Olympic Weightlifting class at 5pm
<- Happy Birthday, Nick!
"Some of the greatest battles witll be fought within the silent chambers of your own soul." - Ezra Taft Benson
10 Simple Things That Will Make You Happier, Backed By Science

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Tuesday, 3/17/2015
Back Squat

For time:
1000m Row
50x Thruster (45/35#)
30x Pull Ups
<-Joel gets some dry needling done during the presentation this past Saturday.
“Exercising is like brushing your teeth or washing. If you don’t do those things, something nasty happens.” – Charles Eugster
‘Text neck’ is becoming an ‘epidemic’ and could wreck your spine

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Monday, 3/16/2015
Hang Power Snatches, Ring Rows and Double Unders
Hey Gang - the 9AM class for today will be moved back to 9:30AM. No other classes are affected. Hope to see you at class!

Bench Press

Max rounds in 10 minutes of:
3x Hang Power Snatch (115/75#)
6x Ring Rows
18x Double Unders
<- Scott handles his new snatch PR weight. 
"Beauty surrounds us, but usually we need to be walking in a garden to know it." - Rumi
Some examples of how power posing can actually boost your confidence

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Saturday, 3/14/2015
Games Workout 15.3
14-minute AMRAP:
7 muscle-ups
50 wall balls
100 double-unders

M 20-lb. ball to 10’
F 14-lb. ball to 9’
<- Happy (belated) Birthday, Floralba! 
"When faced with senseless drama, spiteful criticisms and misguided opinions, walking away is the best way to stand up for yourself. To respond wiht anger is an endorsement of their attitude." - Dodinksy
The Seven Primal Movements

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Friday, 3/13/2015
Burpees and Supine ring rows

For time:
10-9-8-7-6-5-4-3-2-1 reps burpees on to plate 
1-2-3-4-5-6-7-8-9-10 reps supine ring rows
<- Bob gets his overhead strength work in for the day.
"By believing passionately in something that still does not exist, we create it. The nonexistan is hwatever we have not sufficiently desired." - Frank Kafka
Dan John’s Four Quadrants – Infographic

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Thursday, 3/12/2015
Rowing, push-ups, swings and double-unders
Military Press

Two sets for max reps of:
60 seconds Row for Calories
60 seconds Push Ups
60 seconds KB Swings (53/35#)
60 seconds Double Unders
***Rest 4 minutes between sets.***
<- Eric practices his pulls
"People would pull the rug out from under me. So I learnt how to dance on a moving carpet." - Wayne Dyer
Dry Needling Demonstration at CrossFit Milwaukee

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