WOD 9/20/14

Angie For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Post Time to Comments and Zen.

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WOD 9/19/14

TEST: 1 Rep Max Front Squatย  Then… “Wacky Wiser Partner Friday” 15 Minute Clock: 100 cal Row 50 Planking Burpees AMRAP remaining time:ย  Rope Climbs, 15 ft    

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WOD 9/18/14

Over Head Squat 3-3-3 Then *18 Min Cap 400 Meter Run 21 Over Head Squat (95/65) 21 Box Jumps 400 Meter Run 15 OverHead Squat (95/65) 15 Box Jumps 400 Meter Run 9 Overhead Squat (95/65) 9 Box Jumps Rest 1 Min Then: 2 Min Max Effort Ring Dips   Register today and support a

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WOD 9/17/14

Power Clean: 3-3-3 Then… AMRAP 10 Minutes: 10 Pistols, alt 10 Toes 2 Bar (sub v-ups) 10 Shoulder to OH, 135/95 —–3 minute break——- AMRAP 3 Minutes: M.E. Double Unders     REGISTRATION IS OPEN!

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WOD 9/16/14

Back Squat 2-2-2 @90-95% Then….. With a 17 Minute Running Clock AMRAP 5 Minutes 10 Wall Balls 20/15 10 feet 10 Chest to bar pullups 2 Minute Rest AMRAP 10 Minutes 200m Run 10 KB Swings 70/53 3 Bar Muscle Ups   If anyone tries to use these on you, please run.      

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WOD 9/15/14

Congrats to Coach Marco for his 5th Place Finish at the 2 day Pump Games and our gang who completed the Civilian Military Combine! Strength Skill: 5 Rounds for Quality (20 min cap) – 15 Squats. Descend counting to 3. Hold the bottom position for 3 seconds. Ascend as fast as you can. – 10

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WOD 9/14/14

10 am- Open Gym, no olympic lift class 11 am- Endurance 1000m Run 50 Box Jumps 800m Run 50 Supermans 600m Run 50 Hand Release Push Ups 400m Run 50 Pullups 2oom Run CFWC at the Civilian Military Combine Run  

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WOD 9/13/14

Burpee skill session: a detailed look at the movement,  where you are at and how to take your burpees to the next level. Then… 15 min AMRAP 10 feet together Burpees 50 Double unders

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WOD 9/12/14

Front Squat: 2-2-2 Then… “Wacky Wiser Partner Friday” For Time: 200m Firemans Carry 20 Muscle ups 40 Planking Burpees 60 C2B Pullups 90 Double Unders 120 Wall Ball Shots, 20/14 (10ft) 200m Firemans Carry              

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WOD 9/11/14

Deadlift 2-2-2 Then: 4 Rounds 400 Meter Run 15 Deadlift 255/175 30 situps Post Loads and Times to Comments:    

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WOD 9/10/14

1000m Row X 2 Then… AMRAP 15 Minutes 30 Walking Lunges 20 KB Swings, 53/35 10ย  Box Jumps, 24/20 200m Run Happy Birthday Maria Fudula!

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WOD 9/9/14

Back Squat 2-2-2 @90-95% Then….. 10-9-8-7-6-5-4-3-2-1 Strict Pullup Deficit Handstand Push Up (kip or strict) on 45lb plates Cash Out: 400m Sprint      

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