Monthly Archives: September 2012

9/29/12

Partner WOD In a team of two, each partner gets to pick the girl they want of #1 will do: "Fran" 21-15-9 Thrusters 95# Pull Ups #2 will do: "Diane" 21-15-9 DL 225# HSPU
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9/28/12

Skill: HSPU WOD 50 Double Unders before each round 21-15-9 Power Cleans Box Jumps Toes to Bar
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9/26/12

Skill: Rowing Strength: Front Squat 5-3-1 Row 1k 10 Pistols (10 each leg) 30 Front Squat (Compare to your time 7-16-12)
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9/25/12

Skill: 2 min Max Burpees Strength: Split snatch lunge drill w/bar 2x25m rest AMRAP 7min 5 Tire Flips 10 Lunges with Overhead Weight (5 each) 10 Kettle Bell Snatch (5 each arm)
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9/24/12

Skill: KBS "Morrison" 50-40-30-20-10Wall Balls 20lb Box Jumps 24" KBS 1.5 Pood U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar,…
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9/23/12 one class at noon

23 SEPT 12 - By special request from Pat, we are going to do a special session of Murph. We did this WOD on July 4th this year so if you want to compare your time, come on in at noon! "Murph" 1 mile run 100 pullups 200 push ups 300 squats 1 mile run…
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9/22/12

Skill: Wall Climbs Strength: 2min Max Buddy wall ball toss (toss wall ball over pull up bar to partner) WOD: 4 rounds for time 15 Box Jumps 10 Knees to Elbows 5 Wall Climbs
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9/21/12

Skill: Handstand walks 2x15m. (in pairs of two spot your buddy) Strength: Clean & Jerk 3x3 5 Rounds 10-20-30-40-50 Double Unders (add 10 DU's at the start of every round) 10 Toes to Bar 10 Clean and Jerk
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