08
Jul

08JUL13

Announcements:  If you want to be a part of the summer lean out challenge you must be present Wednesday and complete the test workout as well…

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04
Jul

04JUL13

Happy 4th of July    

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03
Jul

03JUL13

Nichelle's B-Day WOD: July 3rd 1968 4 Rounds: 100m sprint 7kb swings (2pd/1.5 russian) 3 Back Rack Alt lunges (115/75) 19 Wall Balls 68 Double Unders…

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02
Jul

02JUL13

WOD: A) 5x10 Floor Press B) AMRAP 17 10 Thrusters (95/65) 20 Push ups 400m Run

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01
Jul

01JUL13

WOD: A) Front Squat 5x5 @70% 4x3 @80% B) Death by HSPU Then Death By Burpees

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28
Jun

28JUN13

WOD: Joshie: 3 Rnds for time: 40 pound Dumbbell/kb snatch, 21 reps, right arm 21 L Pull-ups 40 pound Dumbbell snatch, 21 reps, left arm 21…

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27
Jun

27JUN13

WOD: Open Gym/ Mobility/ Make up day/ Lift Day

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26
Jun

26JUN13

WOD: A) Double Under Technique B) Run a 5k for time (3 laps to the garage door + a 200m run)  

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25
Jun

25JUN13

WOD: A) 2 Back Squats (60%) EMOM 12 B)  AMRAP 4: 10 jumping lunges, 10 clapping push ups, 10 heal touches; *Rest 4 Min* AMRAP 4:…

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24
Jun

24JUN13

WOD: A) 5 Working sets: 10 Jerk Grip Presses, 10 Snatch Grip Presses B) 9-6-3 power snatch, OH Squat (135/95) *3min Rest* 21-15-9 Laterall Burpee Box…

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