Monthly Archives: June 2013

7/1/13

Strength: DL 5-4-3-2 WOD: AMRAP 16 Min 200m Run 4 HSPU 6 DL 8 K2E
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6/29/13

Good luck to those running the Whitefish Lake 10k today!!!! Go kick some booty!!!! "Barraza" AMRAP 18 min Run 200m 9 DL 275# 6 Burpee Bar MU U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006,…
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6/28/13

Olympic: Squat Clean's 4-3-2-2-2 WOD: 8 min AMRAP 8 Med Ball Clean 8 Alt Arm Push Ups on med ball 8 OHS (with Med Ball) 8 Over the ball Burpees
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6/26/13

Olympic: Split Snatch WOD: For time Run 400m 10 MU 10 OHS 100 DU 30 Split Snatch (Alt legs) 100 DU 10 OHS 10 MU Run 400m
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6/25/13

Strength: DL 4 x 3 WOD 4 rds for time 20 DU's 5 DL 20 DU's 10 Wall Balls
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6/24/13

**Congratulations to Michelle who ran in the Great Northern 5k this weekend. She took 1st in the women's division! Awesome work! ** Strength: Pause front squat 5 x 3 WOD: 3-6-9-12-15-ect AMRAP 8 min K2E Front Squats Next competition is in Spokane in July. Register here. I know we already have a couple people signed up!…
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6/22/13

In a team of two; 100 DU's 100 Power Snatch 100 Power Cleans 100 Shoulder to Overhead **Every 4 min run 200m**
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