HAPPY BIRTHDAY LORI!!!

Workout of the Day Partner WOD: Complete For Max Reps: 200m Run Max Rep mb sit ups 200m Run Max Rep OH Squats with PVC pipe 200m Run Max Rep Pull Ups 200m Run Max Rep OH Lunge 200m Run Max Rep Ball Slams One partner completes max reps while the other runs. Both partners…

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Friday, November 7th, 2014

  Workout of the Day Rope Climbs then DU Practice then CrossFit Games Open Workout 12.1 Complete as many reps as possible in 7 minutes of: Burpees (both hands must hit a 6 inch target above their highest reach) Compare to February 18th   Post TOTAL REPS to the whiteboard.  

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Thursday, November 6th, 2014

Workout of the Day Overhead Squat Find your 1 rep max. then “Blake” – modified 4 rounds for time of: 200m Run 30 Box jumps 20 Wallball shots 10 HSPU’s LEVEL 1: 20″/12″, 15#/10#, push ups LEVEL 2: 24″/20″. 20#/15, banded hspu LEVEL 3: 24″/20″, 20#/15#   Post your TIME to the Whiteboard.  

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HAPPY BIRTHDAY PETER!!!

Workout of the Day Bench Press Find your 3 rep max. 3, 3, 3, 3, 3, 3 then 6 Rounds: 10sec Holds, 20sec Rest Ring Support Holds then 3 Rounds 1min Stations Sledge hits Candlesticks Tire flips Shuttle Sprints (in the gym) 1min rest   Post your TOTAL REPS to the Whiteboard.

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World War Z!!!

Workout of the Day World War Z Create teams of 4. Half of the team does the Zombie WOD, the other half does the Defender WOD, then they switch. At the conclusion, all 4 team members should have done both WODS. Both WODS are done for time, and then added together. Shortest time wins. All…

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Thursday, October 30th, 2014

Workout of the Day Bench Press Find your 10 rep max. 10, 10, 10, 10 Complete core work in between sets of bench press.  20 Hollow Body Rocks 20 Arch Body Rocks 20 Tuck Crunch then Complete For Time: 1000m row 800m run 100 Single Skips 100 DU’s Post your TIME to the Whiteboard.

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