120430 WOD

Clean & Jerk
10,3,2,1

Rest 5 Minutes

"Death by Double Unders"
10 Rds Of:
Double Unders
(50sec work, 10 sec rest)

Post total number of double unders to comments and compare to 120201:

120428 Open Gym

120427 WOD

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

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120426 WOD

1-Leg Deadlift10,3,3,3

Rest 5 Minutes

"Falcon"
4 Rounds Of:
16 Lunges (45lbs OH)
21 Burpees

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120425 WOD

Unreal

20 Deadlifts (75% of C&J max)
25 Box Jumps
200m Run
10 Power Cleans (75% of C&J max)
15 Box Jumps
400m Run
5 GTO (75% of C&J max)
10 Box Jumps
800m Run
* From our friends at The Shop

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120424 WOD

Snatch Drop
10,3,3,3

Rest 5 Minutes

Fireball
AMRAP (8min)
100m Run w/medball
20 Wall Balls
10 V-Ups w/medball

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120423 WOD

Split Squat
10,3,3,3
Rest 5 Minutes
Frun
Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups

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120421 Open Gym

120420 WOD

Hard Charger

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

Post time to comments and compare to 120106.

Happy Birthday Becky!!!

Happy Birthday Becky!!

Two or your favorite exercises

-Running and Burpees!!!

Who Loves You?

I DO!!

120419 WOD

Box Squats
10,5,5,5

Rest 5 Minutes

Ali Boy
21-15-9
Deadlifts (225,185)
Box Jumps
Post time to comments and compare to 111221:

120418 WOD

Clean
10,3,2,1
Rest 5 Minutes

Driven
AMRAP (9min)
100m Run
20 Jumping Squats (45/30)
20 Push Presses (45/30)

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120417 WOD

Weighted Dips
10,3,3,3

Rest 5 Minutes

Fair Enough
AMRAP (9min)
5 HSP
10 Med-ball Cleans
15 Swings(35/20)

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120416 WOD

Very Merry Go Round
3 Rds Of 
1 Minute per station
Station 1:  Double Unders
Station 2:  Dumbell Press (35,20)
Station 3:  Dead Hang Pullups
Station 4:  Showme Clapping Pushups
Station 5:  Deadlifts (225,185)
Station 6:  V-Ups
Station 7:  Rest

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120414 Open Gym

120413 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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120412 WOD

OHS
10,2,2,2

Rest 5 Minutes

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

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120411 WOD

Push Press
10,3,3,3

Rest 5 Minutes

"Snatch Happy"
5 Rounds Of:
15 Pwr Snatches (95/65)
400m Run

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120410 WOD

Power Cleans
10,3,3,3

Rest 5 Minutes

Face It
3 Rds of 1 Minute
HSP (On Box)
K to E
Jumping Lunges
Rest

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120409 WOD

Max Minute

Burpees

Rest 5 Minutes

"Pheezy"

3 Rds for time of:
165 pound Front squat, 5 reps
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes-to-bar
165 pound Push jerk, 5 reps
18 Hand-release push-ups

In Memory of U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.

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120407 Open Gym

120406 WOD

"CF-Montgomery"

400m Run
50 Jumping Squats
40 Pushups
30 Knees to Elbows
20 Burpees
10 Deadlifts (185)
20 Burpees
30 Knees to Elbows
40 Pushups
50 Jumping Squats
400m Run

Post time to comments and compare to 111223.

120405 WOD

Barbell Rows
10,3,3,3

Rest 5 Minutes

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

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120404 WOD

Split Jerk
10,3,3,3

Rest 5 Minutes

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

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120403 WOD

RDL

10,3,3,3

Rest 5 Minutes

Baby Jack
Amrap (10min)
10 Push Presses (115)
10 Swings
10 Box Jumps

In memory of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

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120402 WOD

Thrusters

10,3,2,1

Rest 5 Minutes

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

Post total number of burpees completed to comments and compare to 111018:

120331 Open Gym