WOD
Sunday 101105
Four rounds for time:
20 Kettlebell swings, 24kg (16kg)
15 Overhead squats, 95# (65#)
10 Toes-to-bar
Followed by five rounds on the minute interval of:
15 Box jumps, 24"/20"
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Saturday 101104
Complete five rounds of:3 DeadliftsMax rep Handstand push-ups
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Bethany and Beck getting their squat on.
It's time to party... See you tonight at...
Friday 101203
Four rounds for time of:500m RowRest 3 minutes
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Warm-up, during the Turkey WOD.
What’s all this talk about Grass-fed beef?
For years, we...
Thursday 101202
Back squat 1 - 10 - 1 - 20 - 1 - 30 reps
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Lisa, Jorge and who is that by...
Wednesday 101201
"Kelly"
Five rounds for time of:
Run 400m
30 Box jumps, 24"/20"
30 Wall ball shots, 20#/14#
Compare to: 100515
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Sara Lew with a pretty darn...
Tuesday 101126
Complete five rounds:
From an inverted hang on the rings, lower w/ straight body & arms, 7 reps
15 Ring push-ups
Move slowly and methodically, attempting perfect...
Monday 101129
Three rounds, 15 - 12 - 9 for time of:
Kettlebell snatch (each arm), 32kg/20kg
Weighted ring dips, 40#/20#
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Gerson, pulling heavies at...
Sunday 101128
100 Pull-ups for time
5 Box jump penalty on the minute every minute until completion
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Marsha back squatting during the Turkey Challenge.
Saturday 101127
"Kalsu"
100 Thrusters, 135#/95#5 Burpees, on the minute every minute
There will be a 30:00 minute cap on this workout
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Squatting on the Millennium...
Black Friday 101126
"Helton"
Three rounds for time of:Run 800 meters30 Dumbbell squat cleans, 50# (35#)30 Burpees
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Thanksgiving day crew, lots to be thankful for...