07.07.2015

Posted on 7th July 2015 in Uncategorized

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Strength:

Front Squat

6-6-4-4-2-2

WOD:

9 Minute AMRAP

3 Clean and Jerks (185/125)

9 Dead Lifts

12 Burpees

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7.6.2015

Posted on 6th July 2015 in Uncategorized

Super Proud of this young Lady!!!

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Strength:

Snatch

6-6-4-4-2-2

WOD:

5 Rounds for Time

30 Double Unders

15 KBS (53/35)

200 M Sled Drag (90/45)

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7.03.2015

Posted on 3rd July 2015 in Uncategorized

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Happy Birth Day Ted!!

Strength:

Back Squat

5-5-3-3-1-1

WOD:

20 Min Time Cap

1 Mile Run

12 Back Squats (BW)

12 Bench Press (BW)

12 Cleans (BW)

12 DL (BW)

Max Reps Pull Ups

*Score is max Pull Ups

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7.2.2015

Posted on 2nd July 2015 in Uncategorized

Happy 30th Bday Chuck!!

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Strength:

Strict Press

5-5-3-3-1-1

WOD:

800 Meter Run

100 Sit Ups

(EMOM- 10 Ball slams)

50 Toes to Bar

EMOM- 10 Push Ups

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7.1.2015

Posted on 1st July 2015 in Uncategorized

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Strength:

Bench Press

5-5-3-3-1-1

WOD:

21-18-15-12-9-6-3

WALL BALL

LUNGES with 45/25 plate over head (21each leg)

Box Jump

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6.30.2015

Posted on 30th June 2015 in Uncategorized

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Strength:

Front Squat!!

5-5-3-3-1-1

WOD:

30 Minute EMOM

Even – 2 Muscle Ups/5 Pull ups

ODD – 3 Shoulder to Over Head (225/145)

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6.29.2015

Posted on 29th June 2015 in Uncategorized

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Strength:

Squat Clean

5-5-3-3-1-1

WOD:

10 Rounds for time

200 Meter Run

10 Kettle Bell Swings

10 Burpees

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06.26.2015

Posted on 26th June 2015 in Uncategorized

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STRENGTH:
Back Squat
7-7-5-5-3-3-1-1-1

WOD:
5-4-3-2-1

DeadLift (275/185)

Rope Climb
200m Run

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06.25.2015

Posted on 25th June 2015 in Uncategorized

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STRENGTH:

Strict Press
7-7-7-5-5-3-3-1-1-1

WOD:
21-15-9
Hang Cleans 155/105
Burpees

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06.24.2015 THANKS TO EVERYONE!!!!

Posted on 24th June 2015 in Uncategorized

WELCOME BACK JASON AND JOSH!!!
THANKS TO EVERYONE OF OUR MEMBERS for being supportive, helpful and understanding of the changes while we were gone!!! We are excited to be back home to coach all of you crazy freak-beasts again!!!!    A special thanks to all the coaches Ted, Matt, Sherry, Colby, Linds, Amber,and  Caitlyn!!!

0500/0600 classes you especially dug deep and kept the show on the road in the darkest hours of the early morning!!!!   Way to adapt and overcome! Thank you all so very much!!!

SNATCH:

7-7-7-5-5-5-3-3-3-1-1

WOD:

“Kelly”
4 RFT
400m Run
30 Box Jumps
30 Wall Balls

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