April 7, 2014
Strong
Back Squat 1RM
Conditioning
“Amanda”
For time:
9-7-5
Muscle-up
Snatch, must be full squat snatch (135/95)
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Today's WOD
Your workout of the day!
April 6, 2014
What a great weekend!
Let the tests begin!
Testing Week, Day 1
Don’t worry if you don’t have a check in a lift this week. Just show up as always.
Strong
Snatch 1RM
Conditioning
500m Row
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April 4, 2014
1) Note schedule change. 1pm added. 1230pm canceled.
2) Hoodies will be on sale Monday. Pre-orders can pickup now.
With a partner, for time
50 C2B Pullups
40 Ring Dips
300′ Walking Lunge w/ 45/25# overhead
200m Run
100 sit-ups
20 C2B Pullups
30 Ring Dips
40 Burpees to plate
.5 mile run
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April 3, 2014
Goat work
This can include working barbell lifts you may need checks in.
Conditioning
6minute AMRAP
10 HSPU
10 Goblet Squats (53/35)
Rest 2 minutes
6 minute AMRAP
10 Ring Pushups
10 KB Swings
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April 2, 2014
SweatRiver all day
Yoga @ 7am w/ Gisele
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April 1, 2014
Whata Jerk!
Barbell Basics tonight with Heather
Technique
10 minute EMOM
1 Hang Snatch + 2 OHS (95/65)
Conditioning
LuRong Living Triplet Teaser – refer to 26SEP13
18min time cap to complete:
21, 18, 15, 12, 9, 6 and 3 reps of:
Wall balls
Deadlifts
Box jumps
Level 1
Men 14# ball, 85# deadlift, 16″ box
Women 10# ball, 55# deadlift, 12″ box
Level 2
Men 20# ball, 105# deadlift, 20″ box
Women 14# ball, 65# deadlift, 16″ box
Level 3
Men 20# ball, 115# deadlift, 24″ box
Women 14# ball, 75# deadlift, 20″ box
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March 31, 2014
See Meg PR
Technique
10 minute EMOM
2 x Hang Clean, 2 x Split Jerks
Conditioning
Row 2k
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March 30, 2014
Deload/Pre-Testing Week
Strong
5 x 5 Back Squats + 5 Front Squats @ 55% 1RM Front Squat
Conditioning
–9 minute AMRAP–
10 KB Snatches (5 each arm, any how)
10 Burpees
20 KB Snatches
20 Burpees
30 KB Snatches
30 Burpees
And so forth until time runs out…
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March 28, 2014
1) 1230pm Team session is doing 14.5
2) If you’re signed up for Barbell Basics tomorrow (Sunday) with Heather, please early cancel ASAP if you are unable to attend. We want to make sure that 14 athletes are able to attend. Don’t forget to bring weightlifting shoes if you have them.
3) Thank you to everyone who judged, spectated and sweated during the five OPEN WODs. Here’s to preparing for 2015.
Complete as many rounds as possible in 25 minutes of:
11 chest-to-bar pull-ups
2 deadlifts, 315 lb.
10 handstand push-ups
U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.
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March 27, 2014
You guessed it!
If you had your money on burpees and thrusters, congratulations.
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