WOD:
21 Cleans (Rx’d 135/95)(L2 115/75)(L1 95/65)
42 Wall Ball
15 Cleans
30 Wall Ball
9 Cleans
18 Wall Ball
“Be thankful for what you have; you’ll end up having more. If you concentrate on what you don’t have, you will never, ever have enough.” ~Oprah Winfrey
WOD: 5 Rounds for Time
5 Wall Walks
10 Toes-to-bar
15 Kettlebell Swings 24/20
30 Double Unders
“In the middle of a difficulty lies opportunity.” ~ Albert Einstein
Praxis Athletes,
Praxis will be holding 3 WOD times ONLY on Monday. 9am, 10am, 12pm ONLY. For those in Power Hour, there will be an added make-up day. Any questions, please email me @ john@crossfitpraxis.com
Strength:
Deadlift
3-3-3-3-3
Bench Press
3-3-3-3-3
Conditioning: 15 Minute AMRAP
5 Bench Press (Rx 185/105)(L2 145/95)(L1 105/75)
5 Deadlift (Rx 255/175)(L2 205/145)(L1 185/115)
”Without hard work, nothing grows but weeds.” ~ Gordon Hinckley
Strength: Push Press
5-5-5-5-5
Conditioning: 7 Minute EMOTM
20 Second L Sit
3 L Pull Ups
“Do not take life too seriously. You will never get out of it alive.” ~Elbert Hubbard
Strength: Overhead Squat
3-3-3
Conditioning: 30 Minute AMRAP
400 Meter Run
1:1 (However long the 400 meters took you to run will be your resting time. Repeat for 30 Minute AMRAP.)
“Wins and losses come a dime a dozen. But effort? Nobody can judge that. Because effort is between you and you.” ~Ray Lewis
U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.
Hero WOD: ”Klepto“
4 Rounds for Time:
27 Box jumps, 24″ box
20 Burpees
11 Squat cleans, 145 pounds
Workout courtesy of crossfit.com
“Always bear in mind that your own resolution to succeed is more important than any one thing.” ~Abraham Lincoln
202.525.3734
CrossFit Praxis is located at 2217 14th Street NW Washington, D.C 20009 - a 6400 sq. foot CrossFit facility in the heart of the District. Our elite group of coaches lead group and individual training sessions that focus on the CrossFit methodology of constantly varied functional movements executed at high intensity. Praxis coaches consistently develop focused and scalable workout regimens designed to motivate you in your pursuit of fitness.
prax·is (noun) \ˈprak-səs\ a: the process by which a theory, lesson, or skill is enacted, practiced, embodied, or realized; b: translating an idea into action; c: habitual or established practice
"We are what we repeatedly do. Excellence, then, is not an act, but a habit." - Aristotle
