Friday, June 27th, 2014

Workout of the Day WORK ON YOUR GOALS!!! then Complete For Time 21-15-9 Power Snatch  Bar Facing Burpees **50 Double Unders after each round** LEVEL 1: 55#/35# (bar or pvc) LEVEL 2: 75#/55# LEVEL 3: 95#/65#   Post your TIME to the Whiteboard.  

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Thursday, June 26, 2014

Workout of the Day Handstand Walk Progressions then 3 Rounds for time 15 Thrusters  200m Plate Pinch Carry  **200m run penalty for dropping the plate** LEVEL 1: 55#/35#, 15#/10# LEVEL 2: 75#/55#, 15#/10# LEVEL 3: 95#/65#, 25#/15#   Post your TIME to the Whiteboard.

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Wednesday, June 25th, 2014

Workout of the Day Back Squat Find your 5 rep max. 5, 5, 5, 5, 5 then 800 m Run 15 Box Jumps 15 Kb Swings 400m Run 15 Box Jumps 15 Kb Swings 200 m run 15 Box Jumps 15 Kb swings 100m run   LEVEL 1: 20″/12″, 26#/18# LEVEL 2: 24″/20″, 35#/26# LEVEL…

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HAPPY BIRTHDAY KRISTY!!!

Workout of the Day Partner WOD All reps must be complete by partner one before partner two can do their reps. If one partner rests the other must rest as well. 800m Med ball run (20#/15#) both must run. One med ball per team pass it as necessary. Then, 35 Pull-ups each while non-working partner…

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Thursday, June 19th, 2014

Workout of the Day “3 Half Girls” 1/2 Helen -8 min time cap 3 rounds 200m run 12 KB swings 6 Pullups 2 Minutes Rest 1/2 Diane -8 min time cap 12-9-6 Deadlifts (225/155) Handstand Pushups 2 Minutes Rest and change weights on bar 1/2 Isabel- 8 min time cap 15 Snatches (135/95) Score is…

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