110429 WOD

Snatch
10,1,1,1

Rest 5 Minutes

100 Double Unders

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110428 WOD

Push Press 10,3,2,1

Rest 5 Minutes

Jessica
3 Rds Of;
15 Lunges (50/30)
15 V-Ups
15 Man Makers (50/30)

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110427 WOD

Max Minute
Pullups

Rest 5 Minutes

Jene
AMRAP (20min)
10 Dips
20 Flutterkicks
30 Squat Jumps

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110426 WOD

Power Cleans
10,3,2,1

Rest 5 Minutes

Hi-Di-Ho
4 Rds Of:
30 SHDL (75/55)
Rest 2 minutes

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110425 WOD

"Fran Kel Indy"

1 Round of Fran
   21 Thrusters
   21 Pullups

2 Rounds of Kelly
    400m Run
    30 Box Jumps
    30 Wallballs

3 Rounds of Cindy
    5  Pullups
   10 Pushups
   15 Squats

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Happy Easter

110422 WOD

RDL 10,3,3,3

Rest 5 Minutes

"Pick Your Poison"
Box Jumps or Jumping Squats
1 First Minute
2 Second Minute
3 Third Minute
Cont. until you can't complete all the reps in a minute.

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110421 WOD

Max Minute
Pullups

Rest 5 Minutes

"Kelly"
5 Rounds Of:
400m run
30 Box Jumps
30 Wallballs

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110420 WOD

Weighted Dips
10,3,1,1

Rest 5 Minutes

"Fabulous 50's"
3 Rounds Of:
50 Pushups
50 Situps
50 Squats

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110419 WOD

"Hammer"
5 Rounds, Each For Time
5 Power Cleans
10 Front Squats
5 Jerks
20 Pullups
Rest 90 Seconds

In memory of U.S. Army First Sergeant Michael "Hammer" Bordelon.

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110418 WOD

Back Squat
10,3,2,1

Rest 5 Minutes

Death by Burpees
10 Rounds Of:
Burpees
(50seconds on 10 seconds rest)

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110416 Open Gym

110415 WOD

Max Minute
Pushups

Rest 5 Minutes

Walk In The Park
AMRAP (20min)

10 Swings (35/20)
50ft Lunges
10 1-Arm Dumbbell Snatches (35/20)

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110414 WOD

Power Snatch
10,1,1,1

Rest 5 Minutes

"Double Trouble"
AMRAP (20min)
Run 100ft
10 Showme Pushups
Run 100ft
10 V-Ups

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110413 WOD

Max Minute
Lunges

Rest 5 Minutes

Big Fun
AMRAP (30min)
100m Run
20 WallBalls
30 Flutterkicks

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110412 WOD

Clean
10,3,2,1

Rest 5 Minutes

"Death by Box Jumps"
10 Rounds Of:
(1 round consists of 50seconds work, 10 seconds rest)
Box Jumps

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110411 WOD

Press
10,3,2,1

Rest 5 Minutes

Arms on Fire
10-9-8-7-6-5-4-3-2-1
Pushups
Dips

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110409 Open Gym

110408 WOD

Deadlifts
10,3,2,1

Rest 5 Minutes

Choose Your Poison
Dips or Pushups
Do 1 rep the first minute
Do 2 reps the second minute
Do 3 reps the third minute
Do 4 reps the fourth minute
Cont.…Until you can’t finish the reps in a minute.

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110407 WOD

Max Minute
Situps

Rest 5 Minutes

Diane
21-15-9
Deadlift (225)
HSP

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110406 WOD

Clean & Jerk
10,2,2,2

Rest 5 Minutes

CF-Roseville
21-15-9
HSP
Pullups
400m Run

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110405 WOD

Max Minute

Rope Skips

Rest 5 Minutes

CF-757
10-9-8-7-6-5-4-3-2-1
OHS (115/75)
1-2-3-4-5-6-7-8-9-10
Bar Hop Burpees

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110404 WOD

Box Squats
10,3,3,3

Rest 5 Minutes

Springs
10 - (1 minute) Rounds
3 Burpees
Max Rep Double Unders

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110401 WOD

Split Jerk
10,5,5,5

Rest 5 Minutes

April Fools!
40 Medball Crunches
20 Jumping Lunges
10 Clapping Pushups
5   Broadjump Burpees
10 Clapping Pushups
20 Jumping Lunges
40 Medball Crunches

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