Wednesday 9-16-15
Strength:
7×3 Weighted Dips
*Increasing load each set*
Skill:
15 Min Strict HSPU work
WOD:
15-10-5
Hang Power Clean 165/115
D/U x4 (60-40-20)
*15 min Cap*
*Scale as needed*
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Tuesday, November 16th 2010
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Warm -up: 2 rounds of CFK 5 minutes of Burgerner Strength: 5-5-5-5-5 Push Jerk 85% of one rep max W.O.D. 5 rounds for time: 20 Burpees 30 Wall Balls 40 Double Unders
Monday, 2-10-20
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Back Squat Build to a 2 rep max in 15 min “”Nasty Girls”” 3 rounds for time of: 50 Squats 7 Muscle-ups 10 Hang power cleans 135/95
Friday, 2-27-15
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We will be judging all the Open Wods Saturdays beginning at 10AM. No regular 10AM class. If you can’t make it, please make arrangements a head of time. Complete as many rounds as possible in 9 minutes of: 15 toes-to-bars 115-lb. deadlifts, 10 reps 115-lb. snatches, 5 reps 6 minutes to find 1-rep-max clean and…
Saturday, 4-12-14
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20 Rounds for Time 1 Rope Climb 3 HSPUs 6 KB Swings 53/35 9 Burpees 12/10 Calorie Row 15 Double Unders (30 single Unders)
Friday, 10-11-19
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Come watch athletes do the Open tonight between 5 and 7. Open 20.1 10 rounds for time of: 8 ground-to-overheads 10 bar-facing burpees ♀ 65 lb. ♂ 95 lb. Time cap: 15 minutes
Saturday, 9-9-17
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Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his…