Friday 5-23-14

5-22-14

In your honor  “Zembiec” 5-23-14

 ATTN RCF1: Early release today! The last class is 1 PM! Have a great Memorial Day Weekend!

Warm Up:

Movements in WOD

Skill:

Strict Burpee Pull Up

WOD:

“Zembiec”

5 Rounds For Time:
11 Back Squats, 185 lb.
7 Strict Burpee Pull Ups
400m Run

ONE Nation Competitors:

Regional Practice WODS and Skills

After Bash:

Knockout

Travel WOD:

For Time:

5 Rounds:
30 Air Squats

7 Push Ups
7 Seated Rows
400m Run

 

Share

293 Comments

  1. Give a warning, first and maybe even start a new activity.
    The game is comprised of many types of land and air troops,
    and most of them have a unique ability that helps you. In less than a month of caught 120 minutes per day, hed spent nearly 1000 dollars.

    Here is my web site – Clash of Clans Cheat

    Reply
  2. Hi there! I know this is kind of off topic but I was wondering if you knew
    where I could get a captcha plugin for my comment form?
    I’m using the same blog platform as yours and I’m having
    trouble finding one? Thanks a lot!

    Reply
  3. If you end up having to move and purchase another house in a new location, you
    might find yourself trapped in home loans for houses you don.
    To fulfill the desires of the borrowers, who want to get home loan at low interest
    rates, the public sector banks have recently
    announced interest rates cut of home loans. It gives
    you a low interest rate because it has fewer features.

    Reply
  4. Having read this I believed it was really informative.
    I appreciate you finding the time and energy to put this article
    together. I once again find myself spending a lot of time both reading and posting comments.
    But so what, it was still worth it!

    Reply
  5. I visit each day a few websites and blogs to
    read content, but this website provides feature based content.

    Reply
  6. I was suggested this web site by my cousin. I’m not sure whether this pot is written by him as
    nobody else know such detailed abot my trouble.
    You’re amazing! Thanks!

    Reply
  7. Please let me know if you’re looking for a article writer for your weblog.
    You have some really great posts and I think I would
    be a good asset. If you ever want to take some of
    the load off, I’d absolutely love to write some articles for your blog in exchange
    for a link back to mine. Please blast me an email if interested.
    Many thanks!

    Reply
  8. hello!,I really like your writing so much! share we keep in touch more approximately your article on AOL?
    I require a specialist in this space to resolve my problem.
    May be that’s you! Taking a look forward to peer you.

    Reply
  9. Does your blog have a contact page? I’m having problems locating it but, I’d like to shoot
    you an email. I’ve got some creative ideas for your blog you might be interested in hearing.
    Either way, great website and I look forward to seeing it develop over time.

    Reply
  10. you’re really a good webmaster. The site loading velocity is amazing.
    It kind of feels that you’re doing any distinctive trick. In addition,
    The contents are masterpiece. you have performed a magnificent process on this
    subject!

    Reply
  11. Hi there! I know this is kind of off-topic however I needed to ask.
    Does managing a well-established website such as yours require a massive amount work?
    I am completely new to operating a blog however I do write in my journal on a daily
    basis. I’d like to start a blog so I will be able to share my own experience and thoughts
    online. Please let me know if you have any kind of recommendations or tips for
    new aspiring bloggers. Appreciate it!

    Reply
  12. Hi my loved one! I want to say that this article is awesome, nice written
    and include approximately all significant infos. I’d like to peer extra posts like this .

    Reply
  13. Heya just wanted to give you a quick heads up and let you know a few of the pictures aren’t loading
    properly. I’m not sure why but I think its a linking issue.
    I’ve tried it in two different internet browsers and both show the same results.

    Reply
  14. Excellent post but I was wanting to know if you could write a
    litte more on this topic? I’d be very thankful if you could elaborate a little bit further.

    Bless you!

    Reply
  15. Hi, I log on to your blogs daily. Your humoristic style
    is awesome, keep up the good work!

    Reply
  16. Hi! I just wanted to ask if you ever have any problems with hackers?
    My last blog (wordpress) was hacked and I ended up losing
    several weeks of hard work due to no data backup.
    Do you have any methods to protect against hackers?

    Reply
  17. The other day, while I was at work, my sister stole my iPad and tested to see if it can survive a forty foot drop, just so she
    can be a youtube sensation. My iPad is now destroyed and she has 83 views.
    I know this is totally off topic but I had to share it with
    someone!

    Reply
  18. Hi, its fastidious piece of writing on the
    topic of media print, we all know media is a impressive source of information.

    Reply
  19. Very good article! We will be linking to this particularly great article on our website.
    Keep up the great writing.

    Reply
  20. If you get Maѕter Resell rights, it is possible to sell tɦe software program, e-book or
    PDF file, in some instаnces video series aas well for сash you Ԁecide on, oг perҺaps give it aѡay
    to your subscribers. Skʏ-scгаppers may also be just likе
    banners,nevеrtɦeless the difference iѕ that thеy run vertically оn the web page.
    Just like, who could be the aսԁiеnce you finding the time reaсh ɑnd what is better strategʏ to use wіth reaching it.

    Here is mmʏ աeb Ƅlog – best forex fantasy football draft strategies 2014, Dalene,

    Reply
  21. I blog quite often and I really appreciate your information.
    The article has really peaked my interest. I will take
    a note of your site and keep checking for new details about once per week.
    I subscribed to your Feed too.

    Reply
  22. It’s really very complex in this busy life to listen news on Television, thus I just use internet for that reason, and take the latest news.

    Reply
  23. It’s really a great and useful piece of information.

    I am glad that you just shared this useful information with us.
    Please keep us up to date like this. Thank you for sharing.

    Reply
  24. Thanks to my father who shared with me about this website, this weblog is actually amazing.

    Reply
  25. Hello there! Would you mind if I share your blog with my twitter group?
    There’s a lot of people that I think would really
    appreciate your content. Please let me know. Many thanks

    Also visit my homepage :: the cruise control diet reviews
    (Xavier)

    Reply
  26. For newest news you have to visit world wide web and on web I found this site
    as a best website for most up-to-date updates.

    Reply
  27. Many thanks, I appreciate it.
    xunjie 市場の需要に合うようになり、
    およびその他の関連のものを使った市場チャネル統合セグメントの製品の流れは、
    二つの異なるロゴをフロントとリア、 ボッテガヴェネタ財布メンズ ヘビの中国の旧正月である、
    現代のスペイン人自己反抗的なキャラクターのような服を着て、
    Jinlanniyaはますますモバイルインターネットユーザーが精通していることができます。 ボッテガヴェネタ財布メンズ
    白い雲服のデザインへと自然に戻ります着用者を助けるためにそれらを調整する、
    ヨーロッパではなく、
    新しい状況の形成と、ボッテガヴェネタ財布 ショッピングの特別で快適な方法を提供し、
    輸出売上高も約30%であり、
    一因オーストラリア市場のより良い理解、
    一致させるために設計することであるかどうか。 クロエ財布新作2014公式

    Reply
  28. With thanks! Good stuff!
    xunjie エレガントでスタイリッシュな、
    あきらめることができない感じになりまし呉過去に忙しい卸売衣服業、
    昨年導入された遠隔広告会社、 UGG

    Reply
  29. I think this is among the most important info for me. And i
    am glad reading your article. But should remark on few general things, The website style is wonderful, the articles is really nice :
    D. Good job, cheers

    Reply
  30. Hello mates, pleasant paragraph and good urging commented here, I am genuinely enjoying by these.

    Reply
  31. Hello! I could have sworn I’ve been to this website before but after looking at some
    of the posts I realized it’s new to me. Regardless, I’m definitely delighted I
    stumbled upon it and I’ll be bookmarking it and checking back frequently!

    Reply
  32. Thanks! Helpful information!
    xunjie 多くの消費者が通販商品を反映し、
    宣伝バナーを拡大するために所有者が7オオカミディスカウントストアであることを主張するドアにぶら下がっている。
    マトリックスの価値を保存するための競争モデルにおける大きな動きを上にして。 ティファニー 結婚指輪 人気 それでもトップ10リストで、
    いくつかの電子製品やハイテク製品のために、
    リスト上の南京繊維グループの売上高の記者が、
    リーボック シューズ
    最初のブランドのディスカウントストアの販売を開始しました。
    会社のブランドの生地を強化していきます。
    一定の影響力を持って、リーボック クラシック
    トーンを演奏し歌う生活です – 無限のノンストップ精神を楽しむ貪欲……ブランドポジショニング:我々は正当に楽しむと主張する!私たちの生活は完璧モカ絶妙で、
    関羽ディロードは最初のシニアメンズブランドのオペレーターに上場しています。
    ロシアに輸出されてい宇宙パワーアップ。
    現在のビジネスの状況を遼寧省の中小縫製企業は楽観的ではありません。 ヴィヴィアン 財布 新作

    Reply
  33. Amazing information. Thanks!
    xunjie 促進するために始めたデリバティブ商品、
    もともとキャラクターの強松スタイルのみならず、
    比較的大規模なサンプルの損失になります子供たちがおもちゃのようなモデルのコースを体験するためにおもちゃ屋のビジネスエリアの性質は、

    Reply
  34. First of all I would like to say awesome blog! I had a quick question which I’d
    like to ask if you don’t mind. I was interested to know how you center yourself and clear your
    mind prior to writing. I’ve had trouble clearing my mind in getting my thoughts out there.
    I truly do enjoy writing however it just seems like the first 10 to 15 minutes are lost simply just trying to figure out how to begin. Any suggestions or hints?
    Cheers!

    Reply
  35. Does your site have a contact page? I’m having a tough time locating it but, I’d like to shoot you an email.

    I’ve got some suggestions for your blog you might be interested in hearing.
    Either way, great website and I look forward to seeing it
    expand over time.

    Reply
  36. What’s Taking place i am new to this, I stumbled upon this I’ve found
    It positively useful and it has aided me out loads. I’m hoping
    to give a contribution & aid other users like its helped me.
    Good job.

    Reply
  37. I’m curious to find out what blog system you happen to be utilizing?
    I’m having some small security issues with my latest website and I’d like
    to find something more risk-free. Do you have any solutions?

    Have a look at my blog – intermittent fasting

    Reply
  38. I needed to thank you for this wonderful read!! I certainly enjoyed every
    little bit of it. I’ve got you saved as a favorite to look at new stuff you post…

    Reply
  39. Buenas noches. mi nombre es Ana mariaEncontré espacio web por casualidad y
    me ha gustado demasiado la estructura que tiene, así como
    los artículos publicados, me la anotaré en favoritos para tenerla a mano y
    así seguir de cerca todos los post que publiques en el futuro.

    Enhorabuena y a seguir adelante, que hace falta textos de calidad
    que sirva a internautas como yo.

    My weblog :: fifa 2015

    Reply

Submit a Comment

Your email address will not be published. Required fields are marked *