WOD 10/5/15

5RM Back Squat then… 2 sets at 90 % On the Minute for 10 min: Odd:  12 kbs 53/35 Even:  12 burpees

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WOD 10/4/15

10 am- Olympic Lifting with Coach Ryan 11 am- Endurance 5 Rounds 400m Row 400m Run 30 Double Unders 15 T2B 2 Minute rests between rounds

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WOD 10/3/15

“Lynne” Five rounds for max reps of: Body weight bench press Pull-ups   Post Reps for Each Round to Comments and ZEN:

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WOD 10/2/15

5 min EMOM Power Snatch + HPS + OHS Then… “WWPF” AMRAP 16 minutes 50 Partner Med-Ball Situps, 20/14 30 Weighted Pushups, 45/25 15 Power Snatches, 155/103 Billy Joe Doing Work

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WOD 10/1/15

Front Squats 2-2-2 Then: 7 Rounds Of: 10 Wall Balls 10 Pullups 10 Box Jumps Post Loads and Times to ZEN:

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WOD 9/30/15

RDL: 3 x 5 Weighted Pullups: 3 x 5 Then.. For time 100 Double Unders 30 Pistols, alt 9 Hang Power Cleans, 185/133 20 Pistols 7 Hang Power Cleans, 205/143 10 Pistols 5 Hang Power Cleans, 225/153 100 Double Unders This Friday is the last day to Pre-Order your Halloween Thermal  Men Order Here Women

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WOD 9/29/15

EMOM 5 Minutes 1 Power Clean 1 Jerk 1 Power Clean 1 Jerk Then…… 4 Rounds 400m Run 200m Plate Pinch Farmer Carry 25s/15s Then……(after a 2 minute break starting whenever you finish the 4 rounds) 3 Minute Max Bar Muscle Ups (sub max rep pullups if no BMU yet) Crisscrossafuli doing Ring Muscle Ups

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WOD 9/28/15

5RM Back Squat Then 2 sets at 90% of 5RM 10 min AMRAP 2 Rope Climbs 4 Power Snatches @135/95 8 Box Jump Overs 24/20

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WOD 9/27/15

10 am- Olympic Lifting with Coach Ryan 11 am- Endurance 800m Run 50 Situps 800m Run 50 Pushups 800m Run 50 Jumping Squats 45/33 800m Run 50 Burpees  

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WOD 9/26/15

Bulger 10 Rounds 150m Run 7 Chest to Bar Pullups 7 Front Squats 135/93 7 HSPU Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, AB, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when

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WOD 9/25/15

15 minutes to Establish Max Bear Complex (Power Clean + Front Squat + S2OH+Back Squat + S2OH) Then… “WWPF” AMRAP 18 Minutes 200 Double Unders 75 Cal Row 50  Step Ups, 24/20 (70/53) 25 Bar Muscle-ups *Pet Rock in play, 70/53 Buy your Halloween long sleeve thermal by Friday Oct 2 ONLINE ORDER ONLY  

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WOD 9/24/15

Over Head Squat 2-2-2 Then Nancy 5 Rounds 400 meter run 15 Over Head Squats 95/65 Post Loads and times to comments and Zen:

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