Monthly Archives: September 2013

10.1.13

Olympic: 5x1, 2 Front Squats, 1 Split jerk  *Across at 85% WOD: 21-15-9 Power Clean 135# K2E
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9/30/13

Olympic: Split Snatch 4x2 WOD: "Track Triplet 2012" 3 rds for time 8 Split Snatch 115/75 7 Bar Muscle Ups 400m Run
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9/28/13

Skill: 30 Muscle Ups for time/Max Muscle ups in 7 Min WOD: "Open 11.5" AMRAP 20 min 5 Power cleans 145/100 10 toes to bar 15 wall balls
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9/27/13

Strength: Back Squat 8-8-4-4-2-2 DL 5x2 WOD: 7 Min AMRAP 10 Squats 5 Left Arm KB Snatch 10 Squats 5 Right Arm KB Snatch
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9/26/13

Make up class today at 4:30 pm Yoga at 5:30 pm Endurance at 6:30 pm
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9/25/13

U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel. Skill: Rope Climb 4x1 "Falkel"…
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9/24/13

Olympic: 3 Front Squat+1 Jerk 4x1 WOD: "The Island" 5 Rds for time 10 Front Squat 135/95# 200m Sand bag Run 45/25#  
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9/23/13

CONGRATULATIONS TO KYLE AND ERIC FOR PASSING THEIR LEVEL 1 TRAINER CERTIFICATION! Way to go guys! We are all proud of you, way to represent! Olympic: 1 Power Snatch+1 Hang Squat Snatch 6x1 WOD: "7 'n 7" 7 rds 7 Ground to Over Head 115/75# 7 Burpees
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