120131 WOD

RDL
10,3,3,3
Rest 5 Minutes
"Power Cat"
3 Rounds Of:
15 Deadlifts (225)
15 HSP
15 Pullups
15 Thrusters (95)

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120130 WOD

Cleans
10,2,2,2
Rest 5 Minutes
A-OK
AMRAP (10min)
10 Squat Jumps
10 Pushups
50m Run

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120128 Open Gym

120127 WOD

Abbate
Run 1 Mile
21 Clean & Jerk (155)
Run 800m
21 Clean&Jerk (155)
Run 1 Mile

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In memory of U.S. Marine Corps Sergeant Matthew T. Abbate

120126 WOD

Front Squats
10,3,1,1

Rest 5 Minutes

"Perfect 10"
10 Rds Of:
10 Squats
10 Situps
10 Pushups
10 Situps

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120125 WOD

Bench Press
10,5,5,5

Rest 5 Minutes

DT
5 Rounds Of:
12 Deadlifts (155)
9 Pwr Cleans
5 Push Press
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J.

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120124 WOD

SDLHP

10,3,3,3

Rest 5 Minutes

"Nicole"

AMRAP (20 min)
400m Run
Max Rep Pullups

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120123 WOD

Snatch

10,2,2,2

Rest 5 Minutes

"No Hassles"
3 Rds Of:
(1 min per station)
Wallballs
Swings (35/20)
Double Unders
Rest

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120121 Open Gym

120120 WOD

"Barbara"
5 Rounds Of:
20 Pullups
30 Pushups
40 Situps
50 Squats

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120119 WOD

Weighted Pullups10,2,2,2

Rest 5 Minutes

Bouncing Burpees
100 Box Jump Burpees

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120118 WOD

Push Jerk

10,3,3,3

Rest 5 Minutes

CF-757
10-9-8-7-6-5-4-3-2-1
OHS (95/65)
1-2-3-4-5-6-7-8-9-10
Bar Hop Burpees

Post time to comments 110405 :

120117 WOD

Power Cleans
10,2,2,2

Rest 5 Minutes

Liftoff
3 Rds Of:
400m Run
6 Deadlifts (225)
9 Box Jumps
12 Squats

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120114 Open Gym

No Classes on MONDAY

120113 WOD

Max Min

Burpees

Rest 5 Minutes

Viking Power
On the minute (30min)
Deadlifts (135/85)
Hang Pwr Cleans (135/85)

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120112 WOD

Weighted Dips
10,3,3,3

Rest 5 Minutes

Isabel
30 Snatches (135/95)

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120111 WOD

Thrusters
10,2,2,2

Rest 5 Minutes

Gas Attack
10 Rds Of:
30sec Gassers
30sec Rest

Post shortest distance completed to comments 110914:

120110 WOD

Push Press
10,3,3,3

Rest 5 Minutes

110908
10-9-8-7-6-5-4--3-2-1
Broadjump Burpees
V-Ups

Post time to comments 110908:

120109 WOD

 

Deadlifts

10,3,2,1,

Rest 5 Minutes

Baller
3 Rounds of 3 Minutes
200m Run w/ball
20 Swings w/ball
20 Presses w/ball
Max Rep WallBalls
Rest 1 Minute

Post total number of Wallball reps to comment 110829:

No Class Today

We will not be having class today.

120106 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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No Saturday Class

We will not be having class on Saturday, the 7th.

120105 WOD

1-leg Squats
10,2,2,2

Rest 5 Minutes

Great for 8
AMRAP (8min)
10 Show Me Pushups
20 Jumping Squats
30 Flutterkicks

Post rounds to comments 110901:

120104 WOD

Press
10,3,3,3

Rest 5 Minutes

Get Funky
21-15-9
OHS (95,65)
Wallballs

Post time to comments 111117:

120103 WOD

Back Squat

10,3,3,3

Rest 5 Minutes

What's Wrong?
AMRAP (10min)
5 one arm Db Cleans (35/20)
10 Bent over rows
100m Farmers Walk

Post rounds to comments 111011:

120102 WOD

Power Snatch
10,2,2,2

Rest 5 Minutes

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

Post time to comments and compare to 110726.