WOD 11/7/16

Back Squat: 2RM then… perform 2 sets of 90%   For Max Reps:  4 x (30 seconds on 30 seconds off) Tuck Jumps. Rest 3 minutes 4 x (30 seconds on 30 seconds off) Burpees.  

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WOD 11/6/16

10am Oly Lift 11am Enduro For Time 400m Run Rest 1 min Run 800m Rest 2 min Run 1200m Rest 3 min Run 1600m B4B Action

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WOD 11/4/16

10 min of handstand walk practice   Then…   WWPF FOR TIME: 42 Power Snatches, 115/73 (mix reps anyway) 21 Synchronized Hurdle Jumps, 24/20 12 BMU (mix reps anyway) 30 Power Snatches 21 Synchronized Hurdle Jumps 12 BMU 18 Power Snatches 21 Synchronized Hurdle Jumps 12 BMU Lexi competing at last years B4B  

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WOD 11/3/16

Push Press 3-3-3   Then   3 Rounds 400 Meter Run 15 Kettle Bell Swings 2 Pood/1.5pood 7 Clean and Jerk 155/113   Post Loads and Times to ZEN and Comments:  

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WOD 11/2/16

Bench Press: 8-8-8 L-Sit Hold: 3 x ME   Then….   For Time 15 Thrusters, 115/73 3 Strict Pullups 200m Run 12 Thrusters 6 Strict Pullups 200m Run 9 Thrusters 9 Strict Pullups 200m Run 6 Thrusters 12 Strict Pullups 200m Run 3 Thrusters 15 Strict Pullups 200m Run There is no class this Saturday.

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WOD 11/1/16

3 x 500m Row Sprints (0:00, 5:00, 10:00) 30-20-10 Deadlift 185/133 Ring Dip Box Jump 24/20 Dina and Mike after Ghouls and Gals

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WOD 10/31/16

Some of our people who competed this past weekend at CF Proven’ Ghouls & Gals Throwdown Back Squat: 4rm then 2 sets of 4 @ 90% Then: 12 min EMOM Even Min: 7 Strict Toes 2 Bar Odd Min: 12 Wall Balls, 20/14  

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WOD 10/30/16

10am: Oly Lifting 11am: Endurance “The Park” Run to park 25 burpees 1 lap 50 pushups 1 lap 75 Air Squats Run to Gym Jenny and Bizarro Jenny at the Ghouls & Gals Competition!

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WOD 10/29/16

Power Cleans 2-2-2   Then   DT   Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps   Post Loads and Times to ZEN and Comments:  

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WOD 10/28/16

10 minutes of Handstand Walk Practice Then… WWPF AMRAP 24 Minutes 60 Cal Row 30 Front Squats, 155/103 10 Rope Climbs *The entire workout will be done with a Birthday Pet Rock, 70/53. Happy Birthday Broke Leg Meg!        

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WOD 10/27/16

Over Head Squat 3-3-3   Then:   12 Min AMRAP   7 Sntaches 115/73 10 Pushups 12 Toes to Bar   Post Loads and Times to ZEN and Comments:  

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