WOD 6/1/17
WOD 6/1/17

DeadLift 2-2-2   Then   7 Rounds   200 Meter Run 7 Deadlifts (225/153) 7 HandStand Pushups 7 Wall Balls   Post Loads and Times to ZEN  

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WOD 5/31/17

AMRAP 12 Minutes 6 Hang Power Clean , 185/133 12 Box Jumps, 24/20 14 Toes 2 Rings   REST 5 MINUTES   AMRAP 12 Minutes 4 Strict Ring Pullups 8 KB Swings, 70/53 12 Target Burpees     Order Wednesday for Sunday dropoff      

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WOD 5/29/17 (8AM & 10AM CLASSES ONLY)

MEMORIAL DAY MURPH   FOR TIME:   1 MIL E RUN   100 PULLUPS   200 PUSHUPS   300 AIR SQUATS   1 MILE RUN     Murphy was the leader of a four-man SEAL reconnaissance unit that secretly infiltrated into the Hindu-Kush mountains on June 27, 2005. Ambushed on the 28th June, 2005 by

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Endurance WOD 5/28/17

10 am- Olympic Lifting with Coach Ryan 11 am- Endurance with The Best Endurance Coach Ever, Coach Brian Lift 20,000lbs, choose your weight, complete reps 95lbs=53 Reps each, 135=38 Reps, 165=31 Reps, 185=28 Reps, 205=25 Reps 1 Deadlift 1 Power Clean 1 Front Squat 1 Shoulder to OH *Run 400m Every 5 minutes

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WOD 5/27/17

Runny Amanda 600m Run 9 Ring Muscle Ups 9 Snatches (full depth) 135/93 400m Run 7 Ring Muscle Ups 7 Snatches 200m Run 5 Ring Muscle Ups 5 Snatches Amanda Miller http://games2010.crossfit.com/blog/2010/07/amanda-miller,712/

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WOD 5/26/17

WWPF   25 Synchronized Burpee Pullups   400m run Relay   40 Ground 2 OH, 165/113   400m Run Relay   55 Toes 2 Bar (partner hangs)   400m Run Relay   80 DB Walking Lunges, 50/35   400m Run Relay       Memorial Day Murph is this Monday at 10am      

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WOD 5/25/17
WOD 5/25/17

Back Squat 5-5-5   Then   15 Min of:   1000 meter row   Then with remaining time Complete AMRAP of:   30 Double Unders 15 Pushups 10 Alternating DB Snatch 50/35   Post Loads and Times to ZEN and Comments:  

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WOD 5/24/17

Bench Press: 2-2-2 (3 sec neg)   Weighted Strict Pullup: 2-2-2 (3 sec hold over bar)   Then…   AMRAP 6 Minutes 9 Deadlift, 205/133 9ย  Box Jumps, 24/20 9ย  HR Pushups   Rest 3 minutes and repeatย                               

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WOD 5/23/17

EMOM 7 Minutes-work up to heavy 3 rep 3 Hang Cleans Then….. Fran with a twist (EMOM 5 Burpees-starting on the 2nd minute) 21-15-9 Thruster 95/65 Pullup If you haven’t heard part II of Marco’s podcast yet, here it is! Marco will be competing as an individual at the Atlantic Regionals June 2-4!ย http://www.headsntales.org/podcast/74    

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WOD 5/22/17

Front Squat 3 sets of 3 reps with 3 sec pause at each rep. Then: 30 – 20 – 10 Alternating KB clean + Shoulder to Overhead + same side leg reverse lunge from a 45 plate 53/35 Toes to Rings  

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