Wednesday, April 22nd, 2015

Workout of the Day Deadlift Find your 3 rep max. then 12min AMRAP 200m Run 4 Handstand Kick-Ups 8 SDLHP 12 Jumping Lunges LEVEL 1 12min AMRAP 200m Run 4 Handstand Kick-Ups on a Box 8 MB Deadlift shrugs 12 Jumping Lunges LEVEL 2 12min AMRAP 200m Run 4 Handstand Kick-Ups (kick as high as…

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Tuesday, April 21st, 2015

Workout of the Day Shoulder Press Find your 3 rep max. then Complete For Time: 40 Wall Balls 400m Run 40 Burpees 400m Run 40 Wall Balls LEVEL 1 Shoulder Press Find your 3 rep max. 10#/4# Wall Ball Modified Burpees LEVEL 2 Shoulder Press Find your 3 rep max. 15#/10# Wall Ball LEVEL 3…

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Monday, April 20th, 2015

Workout of the Day 18min EMOM 2 Clean & Jerk @ 70% 1RM 5 Box Jumps LEVEL 1 2 Hang Power Cleans (55#/35#) 2 Push Press 5 Box Jumps (20″/12″) LEVEL 2 18min EMOM 2 Clean & Jerk @ 70% 1RM 5 Box Jumps (20″/12″) LEVEL 3 18min EMOM 2 Clean & Jerk @ 75%…

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Saturday, April 18th, 2015

Workout of the Day “Deck of Cards” In teams of 3-4 Each team is given a deck of cards On the call of “3, 2, 1, GO!,” teams flip over the top card in the deck Each individual must complete the work associated with each card. One team member must row at all times (200m…

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Thursday, April 16th, 2015

Workout of the Day 10 RFT 1 Rope Climb 6 Hang Squat Clean 12 Front Rack Lunges LEVEL 1 6 Ring Rows 6 Medicine Ball Cleans (15#/10#) 12 Medicine Ball Lunges (15#/10#) LEVEL 2 2 modified rope climbs or 10′ rope climb 6 Hang Squat Clean (75#/45#) 12 Front Rack Lunges LEVEL 3 1 Rope…

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Tuesday, April 14th, 2015

Workout of the Day Partner Warm Up: 1 minute: Tire Flips 1 minute: Tire Jumps then 5 RFT 20 Wall Balls 10 Burpees LEVEL 1 10#/4# Modified Burpees LEVEL 2 15#/10# LEVEL 3 20#/15# FIRE BREATHER 20#/15# Burpees (6″ target) Post your scores to the Whiteboard.

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Monday, April 13th, 2015

Workout of the Day Complete For Time: 21 KB Snatch Right Arm 21 KB Snatch Left Arm 42 Pull-ups 15 KB Snatch Right Arm 15 KB Snatch Left Arm 30 Pull-ups 9 KB Snatch Right Arm 9 KB Snatch Left Arm 18 Pull-ups LEVEL 1 One arm KB swings (26#/18#) Ring Rows LEVEL 2 KB…

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