11.24.2014

Posted on 24th November 2014 in Uncategorized

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Strength:

Max Effort EMOM

clean and Jerk

Starting with 50%

add 10lbs every Minute.

WOD:

12 Minute AMRAP

25 Wall Ball

5 Muscle Ups

3 Shoulder to Over Head(165/115)

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11.21.2014

Posted on 21st November 2014 in Uncategorized

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Strength:

20 MIN EMOM

SNATCH!

first 5 snatches may be power

WOD:

25 Push Ups

15 DeadLifts (275/185)

25 Push Ups

10 Squat Cleans(225/145)

25 Push Ups

5 Jerks (185/125)

25 Push Ups

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11.20.2014

Posted on 20th November 2014 in Uncategorized

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Strength:

Pendley Row

10-10-10-8-8-6-6-4

On the Minute

WOD:

3 Rounds for Time

20 Box Jumps

5 Thrusters (115/75)

20 Sit Ups

5 Thrusters (115/75)

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11/19/2014

Posted on 19th November 2014 in Uncategorized

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STRENGTH:
Strict Press
5-5-5-3-3-3-1-1-1

WOD:
30 Burpees
30 Shoulder to over head 95/65
30 toes to bar
20 shoulder to overhead 135/95
30 weighted lunges 135/95
10 Shoulder to Overhead 185/125

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11.18.2014

Posted on 18th November 2014 in Uncategorized

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Strength:

Back Squat:

Max Reps @75%

rest 2 mins

Max Reps @65%

WOD:

10 min AMRAP

1-2-3-4-5-6-7-8-9-10-11-12

OVER HEAD SQUAT (155/105)

Muscle Up

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11.17.2014

Posted on 17th November 2014 in Uncategorized

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Strength:

5 Minute EMOM 5 Cleans

5 Min EMOM 3 Cleans

5 MINUTE EMOM 1 Clean

WOD:

50 Wall Ball

50 Double Unders

max Rep Bear Complex (185/125)

7 Minute TIME cap

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11.14.2014

Posted on 14th November 2014 in Uncategorized

Strength:

Hang Power Clean 3×3

Hang squat Clean 3×3

power Clean 3×3

full clean 3×3

WOD:

3 Rounds for time

20 Hand Release Push ups

10 Squat Cleans (115/75)

10 shoulder to over Head

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11.13.2014

Posted on 13th November 2014 in Uncategorized

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Strength:

Front Squat Pause

7 second Pause at the bottom

15 Second Pause at the top

3 sets of 3 Reps

(15 minute Cap)

10-10-8-8-5-5

Pendlay Row

(15 Min cap)

WOD:

3 Rounds for Time

15 KettleBell Swings

50 Double Unders

5 Thrusters (135/95)

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11.12.2014

Posted on 12th November 2014 in Uncategorized

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Strength:

Split Jerk

15 Mins to Establish heaviest load

Push Press

15 Mins to Establish 2 Reps heaviest load

WOD:

500 M Sled drag (90/65)

5 Rope Climbs

25 Toes To Bar

5 Rope Climbs

25 Toes to Bar

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11.11.2014 Veterans Day

Posted on 11th November 2014 in Uncategorized

 

 

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VETERANS DAY SCHEME of Maneuver

Strength:

Front Squat 3 sets 3

7 Second Bottom hold

15 Second hold at TOP!!

WOD:

McGhee
Ryan McGhee

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

As many rounds as possible in 30 min
275/185 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

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