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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