110331 WOD

Max Minute
Double Unders

Rest 5 Minutes

Clean It Up!
12 Rds Of:
2 Clean and Jerks every 90 Seconds

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110330 WOD

Max Minute Box Jumps

Rest 5 Minutes

Helen
3 Rds Of:
400m Run
21 Swings (55)
12 Pullups

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110329 WOD

Bench Press
10,5,5,5

Rest 5 Minutes

Buster
21-15-9
Deadlift (225)
OHS (135)

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110328 WOD

1-Leg Squat
10,5,5,5

Rest 5 Minutes

Ram Tough
21-18-15-12-9
Pwr Snatch (115)
Wallball
Knees to Elbows

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110326 Open Gym

110325 WOD

Push Jerk
10,5,5,5

Rest 5 Minutes

"The 20"
Do one minute of each exercise (at each station) and then move immediately to the next for a total of 20 minutes.
1. Bear crawl
2. Crab walk
3. Jumping Jacks
4. Push-ups
5. Situps
6. Grass Pullers
7. Squats
8. Mountain Climbers
9. Crunches
10. High Knee Running
11. Plank
12. Jump and Reach
13. Front Bridge
14. Flutter Kicks
15. Squat Jumps
16. Ankle Flips
17. Star Jumps
18. Side Bends
19. Duck Walk
20. Square jumps

110324 WOD

Thrusters
10,2,2,2

Rest 5 Minutes

"Dave Special"
10-9-8-7-6-5-4-3-2-1
Power Cleans
200m Run between rounds

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110323 WOD

OHS
10,5,5,5

Rest 5 Minutes

"Erin"
5 Rounds Of:
15 Dumbell Split Cleans (40/25)
21 Pullups

In rememberance of Canadian Army Master Corporal, Erin Doyle

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110322 WOD

Max Minute WallBalls

Rest 5 Minutes

Spangle
3 rounds of:
400 m Run
21 Toes-to-Bars
12 Power Snatches (135/95)

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110321 WOD

"Seal Training"

5 Rds Of:
10 Burpees
20 Box Jumps
30 Pushups
40 Squats
50 Lunge Steps

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110319 Open Gym

110318 WOD

Weighted Pullups
10,2,2,2

Rest 5 Minutes

CF-Cordova
5 rounds of:
200m Run
10 Box Jumps

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110317 WOD

Max Minute Back Extensions

Rest 5 Minutes

"Luck of the Irish"
3 Rds Of:
100 Flutterkicks
75 Air Squats
50 Pushups
25 Double Unders

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110316 WOD

McGhee
AMRAP (30 min)
5 Deadlifts (275)
13 Pushups
9 Box Jumps

In rememberance of Corporal Ryan McGhee.

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110315 WOD

Snatch
10,2,2,2

Rest 5 Minutes

Bouncing Burpees
100 Box Jump Burpees

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110314 WOD

Front Squats
10,5,5,5

Rest 5 Minutes

$5.99
5 Rds Of:
9 HSP
9 Pullups

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110312 OPEN GYM

110311 WOD

Push Press
10,5,5,5

Rest 5 Minutes

"Thunderbird"
7 Rounds Of:
10 SHDL (95)
10 Ring Dips

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110310 WOD

"Whitten"Five rounds for time of:
22 Kettlebell swings, (70)
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

More information about Army Captain Dan Whitten.

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110309 WOD

Hard Charger
50 Burpees, 100m Run
40 Burpees, 200m Run
30 Burpees, 300m Run
20 Burpees, 400m Run
10 Burpees, 500m Run

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110308 WOD

Power Cleans

10,3,3,3

Rest 5 Minutes

Bull Rider

3 Rds Of:

15 Dumbell Thrusters (50)

30 GHD Situps

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110307 WOD

RDL
10,5,5,5

Rest 5 Minutes

"10-4, Good Buddy"
10 Rounds Of:
10 Hang Cleans
10 Front Squats
10 Bent Over Rows
10 Push Jerk

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110305 Open Gym

110304 WOD

Filthy 50
50 Box Jumps
50 Jumping Pullups
50 Swings (35)
50 Lunges
50 Knees to Elbows
50 Back Extensions
50 Wallballs
50 Burpees
50 Double Unders

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110303 WOD

Max Minute Squats

Rest 5 Minutes

Blake
4 Rds. Of:
100 ft. Lunges w/45lbs Overhead
30 Box Jumps
20 Wallballs
10 HSP

More About:  U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon.

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110302 WOD

Weighted Dips
10,2,2,2

Rest 5 Minutes

Nancy
5 Rds Of:
400m Run
15 OHS (95)

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110301 WOD

Back Squat
10,5,5,5

Rest 5 Minutes

Annie
50-40-30-20-10
Double Unders
Situps

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