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Posted: June 2, 2014

Monday June 1

"STRENGTH"

SNATCH+OHS 4X3

CLEAN-PULLS 4X5

SNATCH DEADLIFT 4X5

BTNSJ 4X5

EWOD: "BARBARA" 5RFT

20 PULL-UPS

30 PUSH-UPS

40 SIT-UPS

50 SQUATS

Posted: May 30, 2014

Friday May 30

"STRENGTH"

2+1 SHP+PS

2+2 HC +FS

OHS 4X5

RICHOCHET JUMPS 3X10

RDL 4X5

RING PUSH-UPS 3X10

RING ROW 3X10

 

EWOD 6RFT

250 RUN

10 THRUSTERS

10 KTE

Posted: May 29, 2014

Thursday May 29

"TRIPLET"

(21-15-9)

CAL ROW

SLAM-BALLS

BOX JUMPS

Posted: May 27, 2014

Wednesday May 28

"Strength"

SNATCH PROGRESSION 5X3

CLEAN 6X2

FRONT SQUAT 4X5

BOX JUMPS 4X5

GOOD MORNING 4X5

RING DIPS 4X6

NEG PUSH-UPS 4X6

BENT OVER ROW 4X6

Posted: May 27, 2014

Tuesday May 27

"ANNIE"

DOUBLE-UNDERS

SIT-UPS

(50-40-30-20-10)

Posted: May 23, 2014

Monday May 26

"MURPH"

1 MILE RUN

100 PULL-UPS

200 PUSH-UPS

300 SQUATS

1 MILE RUN

HAPPY MEMORIAL DAY!!!!!!

Posted: May 23, 2014

Saturday May 23

"Sleds"

5 ROUNDS FOR TIME:

100m Sled Push

10 HSPU

200m Row

10 Evil Wheels

 

Posted: May 21, 2014

Friday May 23

"CHIPPER"

300 Double-Unders

200 Air Squats

100 Push-ups

50 KTE

25 Burpees

Posted: May 21, 2014

Thursday May 21

"Strength"

Snatch 5x3

Hang Clean 5x3

Split Squats 4x10

Depth Jumps 4x6

Single Leg RDL 4X10

MB Push-ups 3x10

KB Row 3x10

EWOD: "ANGIE"

100 reps of

Pull-ups, Push-ups, Sit-ups, Squats

Posted: May 20, 2014

Wednesday May 21

"Nancy"

5 RFT

400M RUN 

15 OVERHEAD SQUATS

 

EMOM 

ODD 6 CAL ROW

EVEN 10 SLAMBALLS

Posted: May 20, 2014

Tuesday May 20

"Strength"

2+1 Power Clean & Power Jerk 4x3

Below Knee Snatch 4x3

Front Squat 4x4

PVC Jumps 4x6

Goodmornings 4x6

Clock Press 3x10

Y-N-T'S 3X10

KTE 3X10

EWOD:

"FRELEN"

800M RUN

15 THRUSTERS & PULL-UPS

Posted: May 19, 2014

Monday May 19

"AMRAP"

15 Min "AMRAP"

5 MB CLEANS 20/14

10 WALL SHOTS 20/14

15 SIT-UPS

20/40 DOUBLE UNDERS/SINGLE UNDERS

Posted: May 16, 2014

Friday May 16

"Grand Opening Party"

3 rounds for time:

400m Run

5 Rope Climbs

10 SlamBalls

15 Box Jumps

 

(Don't Forget Tonight is the Grand Opening Party from 4-8!!!!!!)

Posted: May 14, 2014

Thursday May 15

"STRENTH"

3 POS SNATCH 4X3

BOX SQUATS 4X5

DEADLIFT 4X3

RING ROW 3X10

HYPERS 3X10

NEGATIVE PUSH-UP 3X10

NEGATIVE PULL-UPS 3X10

 

EWOD

 

50-40-30-20-10

JUMPING JACKS-PUSH-UPS-SQUATS

Posted: May 14, 2014

Wednesday May 14

"EMOM"

10 MIN EMOM

EVEN 10  KB SWING

ODD 10 PULL-UPS

10 MIN EMOM

EVEN 10 PISTOLS

ODD 10 SLAM-BALLS