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Dumbbell Friday

11/29/2012

0 Comments

 
November 30, 2012

WOD - 20 min amrap

20 DB Floor Press
20 DB LA Snatch
20 DB RA Snatch
20 DB Hang Clean
20 DB Press

Same DB for all moves - Rx 100lb/60lb
0 Comments

Throwback Thursday

11/28/2012

0 Comments

 
November 29, 2012

Odds & Evens

21-18-15-12-9-6-3
Power Clean (Odds) 105/75
Sumo Deadlift High-Pull (Evens) 53/35
Box Jumps 30"/24" (odds & evens)
0 Comments

Western Wednesday

11/27/2012

0 Comments

 
November 28, 2012

Miracle Mile

400m run
25 kb swings (53/35)
200 m farmer walk (90/50)
200 m waiter walk (45/25)
25 wall balls (20/16)
100 m sprint
100m walking lunge
100m sprint
100 m walking lunge
400m run
0 Comments

Birthday Tuesday

11/27/2012

0 Comments

 
November 27, 2012

WOD - Brandi 39 (1 rd) -12 min

39 calorie row
39 medball sit-ups (20/16)
39 air squats
39 step ups (90/60)
39 slams (35/25)
39 DU/117 JR
0 Comments

Benchmark Monday

11/25/2012

0 Comments

 
November 26, 2012

She's Back!!!

FRAN - 21,15,9

Thrusters (95/65)
Pull-ups

5 min rest

1 mile run
0 Comments

Wild Wednesday

11/20/2012

0 Comments

 
November 21, 2012

WOD - 10rds

5 thrusters (115/80)
10 push-ups (hr)
100m run
(Rest 1 minute btw each rd)
0 Comments

Turkish Tuesday

11/19/2012

0 Comments

 
November 20, 2012

WOD - 5RFT

5 RA Turkish getup 35/26
5 LA Turkish getup 35/26
10 T2B
24 Walking lunge 90/50
0 Comments

Monday Monday

11/18/2012

0 Comments

 
November 19, 2012

Russ - 2rft

29 burpee pull ups
29 box jumps 24/20
29 goblet squats 62/44
29 med ball sit-up 20/16
29 wall ball 20/16
29 du
0 Comments

Crippler Friday

11/15/2012

0 Comments

 
November 16, 2012

WOD

30 Back Squats (185/105)
1 mile run
30 Back Squats (185/105)
0 Comments

Throwback Thursday

11/14/2012

0 Comments

 
November 15, 2012

Strength - OH squat 3.3.2.2.1.1.1. Max

WOD- 3 rounds
20 OH squat 95/65
20 T2B
400m with slam ball walk 35/25
0 Comments
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