Tuesday, May 30th, 2017

May 29, 2017

Deload Lift:

Deadlifts


5x3 Min AMRAPs
6 Hang Power Clean 135/95
9 KB Swing 53/35
12 Box Jumps 24/20

1 min rest in between rounds

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Monday, May 29th, 2017

May 28, 2017

“Murph”

1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

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Sunday, May 28th, 2017

May 27, 2017

For Time:
250m Row
50 Double Unders
50 Ab-Mat Sit Ups
250m Row
40 Double Unders
40 Ab-Mat Sit Ups
250m Row
30 Double Unders
30 Ab-Mat Sit Ups
250m Row
20 Double Unders
20 Ab-Mat Sit Ups
250m Row
10 Double Unders
10 Ab-Mat Sit Ups
250m Row

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Saturday, May 27th, 2017

May 26, 2017

“Mcghee”

30 min AMRAP
5 Deadlifts 275/185
13 Push Ups
9 Box Jumps 24”/20”

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Friday, May 26th, 2017

May 25, 2017

Happy Birthday Coach Kendra!

Kendra’s Birthday WOD

EMOMx20min
Odd minutes: 200m Run
Even minutes: Clean + Hang Clean + Jerk

Score = Total Weight Moved

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Thursday, May 25th, 2017

May 24, 2017

3 Rounds for Time:
6 Ring Muscle Ups
15 Box Jumps 24/20
24 Wall Balls
48 Double Unders

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Wednesday, May 24th, 2017

May 23, 2017

Squat Snatch 115/85
9-7-5-3-1
Double Unders
90-70-50-30-10

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Tuesday, May 23rd, 2017

May 22, 2017

“Cindy”
20min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

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Monday, May 22, 2017

May 21, 2017

“The Seven”
7 Rounds of:
7 HSPU
7 Thrusters 135/95
7 TTB
7 Daedlifts 245/175
7 Burpees
7 KB swings 70/53
7 Pull-ups

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Sunday, May 21, 2017

May 20, 2017

20 min AMRAP
20 G2OH (95/65)
20 Sit Ups
2 Back & Forth Burpee Plyo Jump Tire Flips
200m Run

(Wear clothes to get dirty!)
(First come first served on tires so hurry!)

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Saturday, May 20th, 2017

May 19, 2017

Partner Wod

4 Ton Deadlift
1000m Row
3 Ton Back Squat
800m Run (4x200m relay style)
2 Ton Power Clean
1000m Row
1 Ton Thruster
800m Run (4x200m relay style)

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Friday, May 19th, 2017

May 18, 2017

Back Squat
3 X 5 (65/70/75%)

Every 1 min for 20 mins, alternating between:
15 Box Jumps, 24/20 in
5 Deadlifts 185/125

RX+ = 225/155, 30”/24”

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Thursday, May 18th, 2017

May 17, 2017

“Tosh”
3 Rounds: 200m, 400m, 600m

Rest the exact amount of time it takes you to do each effort. For example, if it takes you 40 seconds to run a 200m, you rest 40 seconds and then start your 400m, rest 400m time, run 600m, rest 600m time, run 200m

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Wednesday, May 17th, 2017

May 16, 2017

Alt EMOM 24 mins:
1st: 20 Double-Unders
2nd: 10 Burpees
3rd: 20 KB Swings, 53/35 lbs

RX+ = 30/15/30

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Tuesday, May 16th, 2017

May 15, 2017


Squat Snatch
3 X 5 (60/65/70)

5 RFT
200m Run
10 Pull-ups

RX+ = 5 muscle-ups

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Monday, May 15th, 2017

May 14, 2017

EMOM 10min
2 Push Press + 1 Split Jerk
For time: (<12 mintues)
25 alternating one-arm KB swings 53/35
Row 250m
25 Squats
Row 250m
25 Burpees
Row 250m
25 Sit-ups
Row 250m
25 alternating one-arm KB swings

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Sunday, May 14th, 2017

May 13, 2017

“Your best damper setting”

Then
500mTT - Watts

Then
5-4-3-2-1 reps/arm
KB Complex:
1 Clean + 2 Jerks + 3 Front Squats = 1 Rep

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Saturday, May 13th, 2017

May 12, 2017

Walk your Pet
40 min time cap
Partners – one must hold “pet” (KB) while the other works.
Pet/KB = 53/35
Both run

100 pull-ups
400m run
100 Power Clean 95/65
400m run
100 Thruster 95/65
400m run
100 push press 95/65
400m run

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Friday, May 12th, 2017

May 11, 2017

“Christine”
3 Rounds for Time:
500m Row
12 BW deadlifts
21 Box jumps 24/20

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Thursday, May 11th, 2017

May 10, 2017

Tabata w/ 30sec plank buy-in and superman cash out
-Scissors
-Ring L-Sit
-Toe-2-Bar
-Mountain Climbers
-Weighted Sit-Ups 25lbs
-Plank
-Leg Raises
-Bicycle

8-7-6-5-4-3-2-1 Power Clean (choose load)
30 Double-unders

RX+: 75%; 40 D/U
S1: 45

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