Month: December 2013

Wednesday 12/18/13

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WOD For time: 20 SDHP 115/75, 30 Wall balls 20/14, 20 SDHP 115/75, 30 Wall balls 20/14, 20 SDHP 115/75.

Monday 12/16/13

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WOD Complete as many rounds as possible in 20 minutes of: 30 second Handstand hold 30 second Squat hold 30 second L-sit hold 30 second Chin over bar hold (Main site) We just wanted to express a thank you to all who came to the Christmas party! It was a great time and the gifts … Read more

Saturday 12/14/13

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WOD In teams of 3 complete 3 rounds of: 1500 Meter row, 50 Cleans 135/95. 1 team member works and the other two rest. On the row partners switch after 250 meters. ATTENTION: Remember regular WOD tomorrow at 9 am with Yoga at 10 am! The Christmas Party is tomorrow night starting at 7:00 pm … Read more

Friday 12/13/13

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WOD Skill Practice Bar Muscle-ups. For Time: 12 bar muscle-ups, 17 burpees, 9 bar muscle-ups, 17 burpees, 6 bar muscle-ups, 17 burpees.   ATTENTION: Several Announcements – 1.  The Christmas Party is Dec. 14th starting at 7:00 p.m.  There is a list on the Board, please feel free to add to it regarding if you … Read more

Wednesday 12/11/13

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WOD 5 sets of max reps body weight bench press. 2 minute rest between sets. Then 1000 meter row time trial. ATTENTION: Several Announcements – 1.  The Christmas Party is Dec. 14th starting at 7:00 p.m.  There is a list on the Board, please feel free to add to it regarding if you are coming, … Read more

Tuesday 12/10/13

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WOD 20 Lateral jumps over PVC 24/20, Then descending 10-1 deadlifts 225/135, Alternating with  Ascending 1-10 kettlebell swings 70/53, 20 Lateral jumps over PVC 24/20.   ATTENTION: Several Announcements – 1.  The Christmas Party is Dec. 14th starting at 7:00 p.m.  There is a list on the Board, please feel free to add to it … Read more

Monday 12/9/13

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WOD  It’s time! “Fran” 21/15/9 Thrusters & Pull-ups.     ATTENTION: Several Announcements –  1.  The Christmas Party is Dec. 14th starting at 7:00 p.m.  There is a list on the Board, please feel free to add to it regarding if you are coming, any guests, and whether you are bringing an appetizer, snack, beverage … Read more

Saturday 12-6-13

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WOD “Deck of Cards” Each suit represents a movement, Hearts = Air squats, clubs = Push press 45/35, Diamonds = Kettle bells swings, Spades = Burpees, The number on each card represents the number of reps for the exercise, Face cards are: Aces = 1 round rest, Kings = 1 rep of last card drawn, … Read more