Tuesday

21-15-9 reps for TIME of:  Pull-UPs  Deadlifts (225/155) OU football: Kenneth Murray's record-breaking performance helps Sooners in overtime win When the game ended, Murray went up to each service member he saw, shook their hands and thanked them for their service. "At that point it wasn't even about the game of football, it was about their service and what they do," Murray said. "They make the ultimate sacrifice. They're the real warriors. They're out there fighting, sacrificing their lives for this country."

Monday

5 Rounds for TIME of:

 Anchor RUN

 10 Toes-2-Bar

 15 Wallballs

• tiaclair1How your competitors prepare is completely out of your control, yet how I prepare is completely what I focus on. I respect my competition greatly and don’t take anybody lightly, they are all incredible athletes. My preparation has been about being better than the athlete that won last year. Being smarter, stronger, fitter, faster and mentally tougher than the version of myself that took out the top title.
  I hope everyone enjoys the Road to the Games episode featuring myself and @katrintanja . The Crossfit media team have done such an amazing job putting these together. Without them we wouldn’t be able to celebrate the diversity, personality, characters and stories within the sport. @crossfitgames @mariah.moore

FUNday

2 Rounds for TIME with a partner:
 50 In & Out Tire Flips
 400m RUN
 50 Toes-2-Bar
 400m RUN

The Definitive Guide to Debunking Misconceptions About CrossFit
Not trying CrossFit because you saw the CrossFit Games on TV is like 
not jogging around the block because you saw a marathon in the Olympics.

Thursday

EMOM for 12min:

 EVEN: 10 Deadlifts (225/155)

   ODD: 10 Box Jumps (30/24")

The Happiness Formula
Three things make you happy ….
  1. Doing work you love
  2. Being around people you love
  3. Living in a place you love

If you can get 2 out of 3 you’re doing awesome. Get 3 of 3 and you’ve hit the jackpot.
With 1 out of 3 you can still be content.
Zero out of 3 and you’re miserable. Change it!

Wednesday

AMRAP in 16min of:

 10 Back Squats (135/95)

 15 Hang Cleans (95/65)

 Anchor RUN 

“Coaches, understand that every athlete will continue to improve with a single CrossFit workout per day. Volume is not the cure-all; effective coaching is.”

                        - @jameshobart, (CF-L4)