Monthly Archives: June 2012

6/30/12

"RCT-7" 10k run every odd mile do 50 squats every even mile do 25 burpees
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6/29/12

Happy Birthday to Kelly Pike! we love you! 30 Partner push ups 60 box jumps 200 ab mat sit ups 60 KB swings 30 Partner pull ups one works at a time besides on partner push/pull (assisted pull ups as needed)
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6/27/12

25-20-15 Burpees Squat Cleans Don't forget to register for the 5k or 10k run on Saturday! And remember that is our WOD for Saturday.
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6/25/12

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived…
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6/23/12

Team WOD! Break up in groups of 4 4 rds for time 200m Buddy carry (#1 Carries 200m out, #2 Carries 200m Back) Max reps KBS (3&4 do as many KBS one at a time, as they can while 1&2 buddy carry) (1 rd is when all have done KBS, aka each person will do…
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6/22/12

Complete as much work as possible in 3 min-rest 1 min for 5 rounds 20 DU 10 Box Jumps 10 Sit ups 5 Pistols 5 Pull ups
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