Tuesday, June 10th, 2014

Workout of the Day Ball Ups then 2 x 20 arch body rocks 2 x 20 hollow body rocks 2 x 20 tuck crunch then ‘Just 9 Minutes’ 3 Rounds 1 min Hang Power Clean  1 min Front Squat 1 min Push Press 1 min Rest   LEVEL 1: 55#/35# LEVEL 2: 75#/55# LEVEL 3:…

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Monday, June 9th, 2014

Workout of the Day Shoulder Press 8RM (2sec hold at top of each rep) then “Wabbits” Complete For Time: 10 Burpees 200m Run 9 Burpees 200m Run 8 Burpees 200m Run 7 Burpees 200m Run 6 Burpees 200m Run 5 Burpees 200m Run 4 Burpees 200m Run 3 Burpees 200m Run 2 Burpees 200m Run…

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Saturday, June 7th, 2014

Workout of the Day Partner WOD Complete the following for time: 30 MedBall cleans each (20#/15#) ————- 400m Run together Alternating sets of 5 T2B to 50 reps 400m Run Together Alternating sets of 5 KB Clean and Jerk (alt arms)(53#/35#) to 75 Reps 400m Run Together Alternating sets of 5 WallBall (20#/15#) to 100…

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Saturday, May 31st, 2014

Workout of the Day WOD: Fight Gone Bodyweight In teams of 2, complete 3 rounds: 1min REST between rounds: One partner works at a time while the other rests 1-min max pull ups 1-min max box jumps 1-min max sit ups 1-min max air squats 1-min max calories rowed Post your TOTAL REPS to the Whiteboard.

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