Author Archive

Friday July 25th

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Every 75 seconds for 10 rounds:

 

2 Deadlifts

2 Powercleans

2 Squat Cleans

 

Then….surprise Barbell Cashout!!!

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Thursday July 24th

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HSPU

“Upside Down Annie”

 

50-40-30-20-10

Abmat Sit Ups

Double Unders

 *6 Handstand Push Ups after each completed round

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Wednesday July 23rd

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Back Squat

6,4,4 @ 75, 80, 85%

 

Every 3 Minutes for 12 Minutes:

10 Back Squats (135/95)

300M Erg SPRINT

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Tuesday July 22

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For Time:

5 Hang Snatch

10 Overhead Squats

15 Burpees

20 Pull Ups

25 V-ups

30 Box Jumps(24/20)

25 V-ups

20 Pull Ups

15 Burpees

10 Overhead Squats

5 Hang Snatch

family guy

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Thursday March 20

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Bench Press: 10, 8, 8 @ 65%, 70%, 75%

 

8 Min:

10 Box Jumps (24/20)

Max rep ring push ups – ladder up by 3 every round

(10 box jumps, 3 Ring Push ups, 10 box jumps, 6 ring push ups, etc.)

 

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Wednesday March 19

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Front Squat: 10, 8, 8 @ 65%, 70%, 75%

 

Every 3 minutes for 12 Minutes:

 

Alternate between:

Run 400M, then 15 Front Rack Lunges (95/65)

 

Row 400M, then 15 Front Rack Lunges (95/65)

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Tuesday March 12

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5 Min EMOM (minutes 1-5)

3 Power Snatches

5 Min EMOM (minutes 6-10)

2 Power Snatches, 2 OHS

At the start of minute 11…

As many Power Snatches as possible in 1 Minute

At the start of minute 12:

As many OHS as possible in 1 minute

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Monday March 17

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Happy Saint Patrick’s Day (now known as National Ignore The Friggin’ Snow Day)!!!

leprechaun lifting

3 Rounds of:

6 L-Pull ups

12 KB Swings

 

20 Lateral Burpees (to 45# Plate)

 

3 Rounds of:

20 Weighted Sit Ups (plate or medball)

200M Row

 

20 Lateral Burpees

 

3 Rounds of:

10 Renegade DB Rows (5/arm)

15 Ball slams

 

20 Lateral Burpees

 

 

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Friday March 14

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Workout 14.3

8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

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Wednesday March 12

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kendrick farris clean

EMOM for 15 Minutes:

 

Minutes 1-5: 4 Powercleans (TnG)

 

Minutes 6-10: 3 Squat Cleans

 

Minutes 11-15: 2 Clusters (squat clean thrusters)

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Tuesday March 11

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Partner WOD (teams of 2):

 

On a 3 minute clock, partner 1 rows 500M (425M for women), partner 2 completes as many reps as possible with remaining time of:

Box Jumps (round 1)

Burpees (round 2)

Shoulder to Overhead @95/65 (round 3)

KTE (round 4)

Both partners complete all row efforts and all 4 movements

1 minute rest between rounds

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Monday March 10

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Fat Helen Intervals:

4 Intervals of:

400M run

21 KB Swings

12 C2B Pull ups

2 min rest between rounds

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Have FUN Messing Up in 2014!!

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To the best community in the world- Hopefully tomorrow marks the day  that talking about what’s gonna happen in 2014 comes to a screeching halt and the real action taking begins.

Whatever your goals are, take this day to explore WHY they have meaning to you. Goals without emotional content are nothing more than daydreams.  That 50 lb. PR squat clean doesn’t mean anything by itself, but if developing the courage it takes to dive under the heaviest load you’ve ever picked up in your ...

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Friday 8 November

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Partner WOD – teams of 2 ( 1 works, 1 rests)

 

Cash In: 200 M walking lunge

50 burpees

50 TTB or KTE

50 Hip extensions

50 Sledge Strikes

50 DB Renegade Rows

Cash Out: 200 M walking lunge

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Thursday 7 November

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OTM x 16:

 

Even Minutes: 10 Medball Squat Clean Wall Ball Shots

 

Odd Minutes: 6 L-Pull Ups

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