Month

April 2017
Pre WOD Front squat 5 X 7 Workout of the Day “Helen” 3 rounds for time 400 meter run 21 kettlebell swings (24kg/16kg) 12 pullups  
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Pre WOD Push press 5 X 5 Workout of the Day 10 rounds :40 row for max calories :20 rest :40 AMRAP of wallball shots (#20/#14)(10’/9′) :20 rest
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Workout of the Day With a partner, complete for time 200 meter overhead double kettlebell carry (24kg) (each time KB’s are set down, both teammates run 200 meters) Then… 100 pushups 100 DB hang power cleans (#50/#35) 100 squats 100 DB hang power cleans (#50/#35) (alternate every 10 reps) Then… 200 meter overhead double kettlebell...
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Workout of the Day 3 rounds 2:00 row for max calories 2:00 rest 2:00 AMRAP 10 meter sled drive (high push/low push) 2:00 rest 2:00 AMRAP DB weighted box step ups (#35/#20)(24″/20″) 2:00 rest
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Pre WOD Every minute for the minute for 15 minutes 1st min: 5 bent over barbell rows 2nd min: 20 hollow rocks 3rd min: rest Workout of the Day 5 rounds 3:00 6 burpees 12 goblet lunges (20kg/12kg) 18 rotational kettlebell swings 1:00 rest
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Workout of the Day 1/2 “Murph” For time 800 ┬ámeter run 50 pullups 100 pushups 150 squats 800 meter run
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Pre WOD Turkish get ups 4 X 4 (2R/2L) Workout of the Day 5 rounds for time 100 meter farmers carry (24kg/16kg) 10 ring dips 10 box jumps (30’/24″)
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Pre WOD Back squat 6 X 3 Workout of the Day Every minute on the minute for 16 minutes Even: 3 man makers Odd: AMRAP double unders Post DB weight used for man makers and total double unders
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Workout of the Day With a┬ápartner, in 25 minutes accumulate as many total pounds shoulder to overhead P1: 100 meter barbell carry in front rack P2: AMRAP shoulder to overhead (athlete choice) P1 & P2: box jumps equal to S2OH  
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Pre WOD Deadlift 5 X 5 Workout of the Day For time 100 double unders 750 meter row 50 squat cleans (#115/#85) 750 meter row 100 double unders
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