Monthly Archives: December 2014

31-DEC-14

A. Group Joint Warm Up -3 Rds NFT 25 Sit Ups :20 Hand Stand Hold (Move hands as close together as possible) 15 Over Head Pressing Lunges   B. Strength: OHS x2 17 min to build up to heavy double.   C. WOD: For Total Reps 1 Min Squat Cleans 135/95# 1 Min Push Jerks…
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30-DEC-14

A. Group Joint Warm Up -2 Rds NFT 60 DU’s 25 Wall Balls 15 Push ups B. Strength: Weighted Pull Ups 7x3 Go up in weight each set. C. WOD: 4 Rds For Time 10 Burpees 12 Box Jumps 14 C2B Pull Ups D. Cool Down: 1 min t-spine 1 min couch stretch each leg…
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29-DEC-14

*Mon, Tue-Normal Class*Wed, 5:30, 6:30, 9:00 and 12:00 ONLY*Thursday, CLOSED*Friday, Sat, Normal ClassA.Group Joint Warm Up-3 Rds NFT15 A.R.E. Squats (5-5-5) 10 Strict Pull Ups 10 Ring Dips B. Strength: Back Squats 15 Reps 10 Reps 5 Reps C. WOD: 3 Rds For Time (21:00 Cap) 1,000m Row 100 DU’s 10 Back Squats (Off the…
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27-DEC-14

A. Group Joint Warm Up -700m Row @ 85% -3 Rds NFT 3 Wall Climbs 9 Toes to Bar 12 KBS   B. Strength: Dead Lift @ 3212 Tempo 3x3 @ 75-80%   C. WOD: In Teams of 3 150 Wall Balls to partner= Hold 225/155# 100 Pull Ups = Hand Stand Hold 75 Partner…
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24-DEC-14

A. Group Joint Warm Up - 500m Row 3 Rds NFT 7 Pressing Overhead Squats 20 ft Ladder Drill 7 PVC Pass-throughs   B. Olympic: Full Snatch 7x1, Build up to 80%   C. WOD: 18 Min AMRAP 90 Over the Bar Burpees 60 OHS 65/45# 30 Muscle Ups   D. Cool Down: 4 min…
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23-DEC-14

A. Group Joint Warm Up -3 Rds NFT 40 DU’s 3x :05 Superman/ :05 Hollow Rocker 3 Wall Climbs   B. Strength: Bench Press 8-6-4-2   C. WOD: 4 Min AMRAP 30 DU’s 10 KBS 2/1.5 Pood   -Rest 4 Min   4 Min AMRAP 10 Ring Push Ups 10 Box Jumps 30”/ 24”  …
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22-DEC-14

A. Group Joint Warm Up -3 Rds NFT 21 Cal Row 14 Close Grip Push Ups 7 Good Mornings PVC or Bar   B. Olympic: With a clock set for 20 min (10 sets) Every 2 min perform 1 of the complex, Power Clean + Hang PC + Front Squat   C. WOD: For Time…
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20-DEC-14

U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, ME, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane,…
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19-DEC-14

A. Group Joint Warm Up -2 Rds NFT 400m Row 15 Strict Press 45/33 (use DB’s for added challenge) 10 Alt Pistols   B. Strength: Back Squat @ 23X2 5x3 @ 70-75%   C. WOD: For Time 50-35-20 Wall Balls Box Jumps Sit Ups   D. Cool Down: 10 Perfect Wall Squats 2 min Oblique…
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