Monday, November 4th, 2013

Workout of the Day Clean & Jerk Find your 10 rep max. 10, 10, 10, 10 then 3 rounds 1 minute on 30 sec off GHD hip extensions Candlesticks OH lunges LEVEL 1 Candlesticks- hands at sides to assist 15#/10# LEVEL 2 Candlesticks- hands at sides to assist 25#/15# LEVEL 3 35#/25# Post your total…

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Saturday, November 2nd, 2013

Workout of the Day Helen meets Grace Teams of 2: – One partner works at a time, split reps up w/partner however you want except both partners must run 400m each time together. For time: Run, 400 m 21 Kettlebell Swings, 53/35 lbs 12 Pull-ups Run, 400 m 21 Kettlebell Swings, 53/35 lbs 12 Pull-ups…

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Saturday, October 26th, 2013

Workout of the Day Complete as many rounds as possible in 8 mins of: 40 Double Unders Plank Hold **Partner A completes 40 double unders while partner B holds a plank. Once they get to 40 DUs, partners switch places** Post your total rounds to the Whiteboard. Then, “Duel at Sea” Competing AGAINST your partner In…

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Friday, October 25th, 2013

Workout of the Day Power Snatch  8, 8, 8, 8, 8 then 10 minute Ladder UP 1, 2, 3, 4, 5…etc Burpees Box Jumps LEVEL 1 Modified Burpees Box Jumps 20″/12″   LEVEL 2 Box Jumps 24″/20″   LEVEL 3 Box Jumps 30″/24″   Post your round + additional reps to the Whiteboard.

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