110730 Open Gym

110729 WOD

Weighted Dips
10,5,5,5

Rest 5 Minutes

Gator Walk
400m Lunges

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110728 WOD

Max Minute Pushups

Rest 5 Minutes

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

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

110727 WOD

Runny Angie"

4 Rounds Of:

400m Run

25 Pullups

25 Pushups

25 Situps

25 Squats

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110726 WOD

Back Squat
10,3,3,3

Rest 5 Minutes

"Burpee Run"
3 Rounds Of:
400m Run
15 Burpees

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110725 WOD

Power Snatch

10,3,3,3

Rest 5 Minutes

"Jayce Special"

25-20-15-10-15-20-25
Squats
Pushups

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110723 Open Gym

110722 WOD

Press

10,3,3,3

Rest 5 Minutes

"Old McDonald"
800m Farmers Walk (.5/.3 BW)

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110721 WOD

1-Legged Squats
10,5,5,5

Rest 5 Minutes

$5.99
5 Rds Of:
9 HSP
9 Pullups

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110720 WOD

"Manion"

Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps

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In Memory of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

110719 WOD

Cleans

10,2,2,2

Rest 5 Minutes

"Franny"
21-15-9

Pullups
Pushups
Box Jumps
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110718 WOD

BEAR COMPLEX

5 Rounds of 7 Reps each

One rep consists of a :
Power Clean
Front Squat
Push Press
Back Squat
Push Press

-Bar cannot be placed on the ground, except between rounds, even to re-grip. Squats must break parallel. It is acceptable to go from the squats to the push press (thruster), but the clean and front squat are separate movements.


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110716 Open Gym

110715 WOD

"Becca"

AMRAP (30min)

10 Double Unders/Tuck Jumps

20 Lunge Steps
30 Situps

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110714 WOD

Max MinuteJumping Squats

Rest 5 Minutes

"Run Out"
10 Rounds Of:
200m Run

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110713 WOD

Box Squat10,5,5,5

Rest 5 Minutes

CF League 2-9
10-9-8-7-6-5-4-3-2-1
Dumbell Thrusters (20/10)
Pushups

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110712 WOD

"7-12"

7 Rounds Of:

12 Ring Dips

12 PullUps

12 Lunge Steps

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110711 WOD

"Jason Special"AMRAP (40 Min)

200m Run
10 Swings (35/20)
10 Box Jumps
10 Squat Thrusts
10 Pushups
10 V-Ups

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110708 WOD

Deadlift
Rest 5 Minutes
Skill Work- Pullups
"Fran"
21-15-9
Thrusters (95)
Pullups

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110707 WOD

Push Jerk

Rest 5 Minutes

"Shoulder Hell"
7 Rounds Of:
20 Presses
20 Situps

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110706 WOD

Split Jerk

10,3,3,3

Rest 5 Minutes

CF-League

21-15-9

Double Unders

Medball Cleans (20/14)

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110705 WOD

Bench Press10,3,3,3

Rest 5 Minutes

"War Eagle"
3 Rds Of:
30 SHDL (65)
30 OHS
21 Pullups

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110702 Open Gym

110701 WOD

Max Minute
Gassers

Rest 5 Minutes

"Bearcat"
4 Rounds Of:
25 Box Jumps
25 Swings
25 Deadlifts

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