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Tuesday, 02 Sept 2014 (1200)

September 2, 2014

Time to recover from the long weekend! Let’s hit this one today:

Jog to the Garage
3x: 5 push-ups, 10 pvc pass-throughs, 15 pvc ovhd squats

Hang Power Clean (3-3-3-3-3)

Metcon (For time with a time cap of 15 minutes)
50 Double unders
25 Toes to bar
40 Double unders
20 Toes to bar
30 Double unders
15 Toes to bar
20 Double unders
10 Toes to bar
20 Double unders
5 Toes to bar

Tuesday, 02 Sep 2014 (0730)

September 2, 2014

3 Rds
10 Pull Up
12 Push Ups
15 Air Sqt

For time:
Row 30 calories
30 burpees, jumping over the barbell
115-lb. hang cleans, 30 reps

Friday, 29 August 2014 (1100)

August 29, 2014

Good morning all! After receiving repeated requests for a time change, we will now start today’s WOD at 1100.

Friday 29 August 2014 (0730)

August 29, 2014

Class is ON this morning but the workout will be a surprise. A few of us have had 4 tough days so today will be more of a recovery day. I have some fun planned for those of you who want to hit it hard today!

Friday, 29 August 2014 (1000)

August 29, 2014

***Please make a note of the time change to 1000 due to early liberty***
Run a lap
3 rds:
10 PVC Pass-throughs
10 PVC OVHD Squats
10 Lunges

WOD: Fight gone bad!

3 rounds of:
Wall-balls (20/12)
Sumo deadlift high-pull (75/45)
Box jump
Push press (75/45)
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 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.

Bonus Round of of 5 minute abs at the end =)

Thursday, 28 Aug 2014 (1200)

August 28, 2014

Recovery Day!!! We will still have a WOD for those who haven’t done three yet this week, so come on out and join in. For thsoe who are doing recovery, great time to mobilize and foam roll everything.

500 meter row
3 rounds – 5 pullups, 10 pushups, 15 squats

WOD 1: “Fun with Medball”
30 Medball Squat Cleans
30 Medball Pushups (feet on medball)
30 Medball Swings
30 Wall Ball shots
30 Medball Situps
30 Burpees over Medball

WOD 2: 1000M row

Thursday, 28 Aug 14 (0730)

August 28, 2014

3 Rds
10 PVC pass thru
10 Dive Bombers
10 Good Mornings (45/32 Bar)

For as long as you can continue:
10 pull-ups and 10 dips every minute

Cash Out:
100 Sit Ups


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