WOD 10/12/13

15 Min of: Death by Pullup Rest 2 Min 15 Min of: Death By Clean and Jerk For each: perform one rep the 1st min, then 2 reps the 2nd min, 3 Reps on the 3rd min, etc etc etc. If you fail to complete the needed amount of reps that min start back at

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WOD 10/11/13

Bench Press: 5-5-3-3-1-1-1 Then… Partner Friday! AMRAP 12 Minutes: Row for Calories Burpee Broad Jumps for total distance (ft) *Switch movements every time you reach 100ft of Burpee Broad jumps.  Add up total cal + distance = final score   Happy Birthday Devon!    

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WOD 10/10/13

Hang Power Clean 3-3-2-2-1-1-1 Then 15 Min AMRAP 5 Thrusters (95/65) 7 Hang Power Clean (95/65) 10 Sumo Deadlift HighPull (95/65) Post Loads and Times to Comments:

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WOD 10/8/13

5 Min EMOM: Snatch + Hang Snatch + 3 OHS, heavy Then… 12 minute AMRAP of “Mary” 5 HSPU 10 Pistols, Alt 15 Pullups Then… 5 Min EMOM 100m Sprint Blue-Man competing in the DU challenge at last years Barbells for Boobs Fundraiser  

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WOD 10/8/13

Front Squat 3-3-3 Then… AMRAP 7 10 KB Swings 70/53 10 Front Squats 155/115 (must clean from ground) 15 Sit Ups Then… AMRAP 7 Minutes Cindy 5 Pullups 10 Pushups 15 Air Squats   Happy birthday to Prranit and MB, The Honeybadger!!!  

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WOD 10/7/13

a) Pull-Ups (strict) 4 sets of Max Effort b) Dips 4×10 (Heaviest Possible) Rings, P-Bars, Bench or Box dips   For total reps. EMOM for 12 minutes (beginning @ 0:00): 10 Burpees / Scale to 5 Burpees After completing 10 Burpees, with the remainder of the minute complete: ME Double-Unders / Scale to Tuck Jumps sorry NO

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WOD 10/6/13

9am: Yoga 10am: Open Gym 11am: Endurance WOD 30 min AMRAP: 5 Thrusters, 135/95 7 Pullups 9 Burpee Box Jumps *Every 10 minutes, run 800m Make sure you say hi to all the newbs

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WOD 10/5/13

Happy Belated Birthday to John Cigler & Jim Fris! “Karen” 150 wall Ball shots for time. Every 3 Minutes 10 Toes to Bar / Toes Through Rings

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WOD 10/4/13

Partner Friday Chipper (Split up reps anyway) 10 Rope Climbs 400m Run 20 Snatches (Full), 135/95 400m Run 30 Turkish Getups, 53/35 400m Run 40 Alt Box Jumps, 30/24 400m Run 50 Hang Power Cleans, 135/95 Janice winning the master division @ Barbell’s for Boobs last year  

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WOD 10/3/13

Jerk From Rack 7×1 Then: 50 DOuble Unders 10 Clean and Jerk (135/95) 40 Double Unders 8 Clean and Jerk (135/95) 30 Double Unders 6 Clean and Jerks (135/95) 20 Double Unders 4 Clean and Jerks (135/95) 10 Double Unders 2 Clean and Jerks (135/95) Strength Class Front Squat 3×5 Push Press 3×5 Post loads

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WOD 10/2/13

Back Squat: 5-5-5 Then… 3 Rounds: 400m Run 20 Burpees , (hit target above max reach) 12 Strict Pullups 3-2-1….GO! Last Years Barbells For Boobs Fundraiser          

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WOD 10/1/13

Deadlift 5-5-5 Then….. AMRAP 12 Minutes 3 Deadlifts 275/205 3 Ring Muscle Ups Then…. EMOM 5 Minutes 100m Sprint   Happy birthday, Bankus!!!

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