121031 WOD

Push Jerk
5,1,1,1

Rest 5 Minutes

Boo Who?!
AMRAP (12 min)
6 Strict Pullups
8 Hang Pwr Snatches (95,63)
12 Bar Hop Burpees
1 min rest

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121030 WOD

Box Squats
10,5,5,5

Rest 5 Minutes

Shady
AMRAP (9 min)
5 Med Ball Cleans
10 V Ups
15 Swings (35/20)

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121029 WOD

Snatch Drops
10,3,3,3

Rest 5 Minutes

C is for Clean
10-9-8-7-6-5-4-3-2-1
Hang Pwr Cleans (135,75)
HSP
100m Run

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121026 WOD

"Death by 7s"

Seven Rounds of:

7 Power Cleans (135/95)

7 Dumbell Thrusters (40s,20s)

7 Situps

7 Pushups

7 Broad Jump Burpees

7 Dips

7 Pullups

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121025 WOD

120611 WOD

Jumping Pullups
10,10,10

Rest 5 Minutes

Hurry Up!
50-40-30
Flutterkicks (2 count)
Lunges
Back Extensions

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121024 WOD

KtoE

10,10,10
Rest 5 Minutes

Half Kelly
5 Rds. Of:
200m Run
15 Box Jumps
15 Wallballs

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121023 WOD

Push Press

10,3,2,1

Rest 5 Minutes

$5.99
5 Rds Of:
9 HSP
9 Pullups

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121022 WOD

Deadlift

10,3,3,3
Rest 5 Minutes

Tabata Burpees x2
16 Rounds Of
(20sec Work, 10 sec Rest)

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121019 WOD

"Sweat Storm"
800mRun
    5 Rds Of:
     5 Deadlifts (275/185)
     7 Pullups
    10 Burpees
    12 Lunges (45/25 lbs overhead)
800m Run

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121018 WOD

Muscle Ups
5,5,5,5,5

Rest 5 Minutes

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

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121017 WOD

Bench Press
10,3,3,3

Rest 5 Minutes

"What We Do"
2 Rds Of  1 min per station:
KtoE
Bench Dips
Flutter Kicks (2 count)
HSP on Box
V-Ups
Rest

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121016 WOD

Max Minute

Med Ball Cleans

Rest 5 Minutes

“Snake-COMPLEX”

4 Rounds, 5 Reps each, where one rep is:

    3 Snatch High Pulls

    2 Hang Power Snatch

    1 Snatch Drop

-Bar cannot be placed on the ground, except between rounds, even to re-grip. 

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121015 WOD

Press

10,3,2,1

Rest 5 Minutes

Stan
21-15-9
Squats (135)
Pullups


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121012 WOD

"120612"

:Run 1600 meters
150 Double-unders
50 Burpees
Run 800 meters
100 Double-unders
35 Burpees
Run 400 meters
50 Double-unders
20 Burpees

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121011 WOD

Weighted Dips
10,1,1,1

Rest 5 Minutes

Rock On
100 Hallow Rocks
(2 Squats Every Break)
100 Superman Rocks
(2 Narrow Hand Pushups Every Break)

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121010 WOD

Front Squat
10,2,1,1

Rest 5 Minutes

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

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121009 WOD

Max Minute
Wall Climbs

Rest 5 Minutes

Snatch It Up!
12 Rds. Of 90 Seconds:
Snatch (2 reps)

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121008 WOD

1-Leg Deadlifts

5,5,5,5

Rest 5 Minutes

"Fight Gone Bad"
Three rounds of:
Wallballs (Reps)
Sumo deadlift high-pull, (75/53) (Reps)
Box Jump, 20" box (Reps)
Push-press, (75/53) pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On a call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

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No class Tomorrow @ 9:00am

121005 WOD

"Runny Angie"

4 Rounds Of:

400m Run

25 Pullups

25 Pushups

25 Situps

25 Squats

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121004 WOD

Hallow Rocks

10,10,10,10

Rest 5 Minutes

Bouncing Burpees
100 Box Jump Burpees

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No Class this Saturday @ 9:00am

121003 WOD

Max Minute
V-Ups

Rest 5 Minutes

"Turn and Burn"
4 Rounds Of:
15 Thrusters 95/65
15 Mountain Climbers
15 Ring Dips

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121002 WOD

Split Squat10,3,3,3

Rest 5 Minutes

CF Open 12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.

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121001 WOD

"Bradshaw"
10 Rds Of:

3 HSP
6 Deadlifts (225,155)
12 Pullups
24 Double Unders

We are doing this workout in honor of:
U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

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