Monthly Archives: April 2013

4/30/2013 WOD

Skill – HSPU Max # of HSPU in 2:00 Rest “Helen” 3 Rounds for time of: 400 M Run 21 KB Swings 55/35# 12 Pullups Advertisements

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4/29/2013 WOD

10 Minutes – Work on any skill/weakness “Death by Thrusters” Minute 1 – 1 Thruster 95/65# Minute 2 – 2 Thrusters 95/65# Minute 3 – 3 Thrusters 95/65# Add one rep each minute until you are unable to complete all … Continue reading

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4/26/2013 WOD

“Michael” Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28. With heavy hearts we offer our prayers and … Continue reading

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4/25/2013 WOD

3 Rounds of Max # of pushups Max # of Double Unders Add all 6 for total score 10 Minute AMRAP 28 Double Unders (singles x 4) 7 Power Cleans 135/95# 4 Chest 2 Bar Pullups

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4/24/2013 WOD

Fight Gone Bad 3 Rounds – One Minute Each Station Wall Balls 20/14# @ 10’/9′ SDHP 75/55# Box Jumps 20″ Push Press 75/55# Calorie Row Rest

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Very good article on the importance of the squat

http://spencergarnold.wordpress.com/2013/04/21/develop-the-squat-or-play-kickball/

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4/23/2013 WOD

Max OH Squat 1-1-1-1 Tabata 8 Rounds each movement 20 seconds on, 10 seconds off 1 Minute of rest between each movement -Pushballs 20/14# @ 10’/9′ -KB Swings 55/35# -Pullups -Double Unders (singles /4)

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