Monthly Archives: December 2013

12/31/2013 WOD

2013 (burpee) Bash! 30 Minute AMRAP 20 Double Unders 14 Push Press 115/75# 13 Burpees 20 Double Unders 14 situps 13 Burpees 20 Double Unders 14 Power Cleans 115/75# 13 Burpees 20 Double Unders 14 Pullups 13 Burpees Advertisements

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New Year’s hours

The gym will only be open for the AM classes on Tuesday December 31st. (5:00 AM, 5:45 AM, 6:30 AM and 9:15 AM) The gym will be closed all day on Wednesday, New Years Day.

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12/30/2013 WOD

3 Rounds for time of: 15 Burpee Box Jump Overs 30 Russian Twists 25# (L/R=1) Rest 1 Minute 3 Rounds for time of: 25 KB Swings 55/35# 25 Wallballs 20/14# @ 10/9′ Rest 1 Minute 3 Rounds for time of: … Continue reading

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12/27/2013 WOD

“Fran” 21-15-9 Thrusters 95/65# Pull-ups Cash out 25 bar facing burpees

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12/26/2013 WOD

Group warm up Pass thru’s OH Squats Calf stretch For time 21-15-9 Power snatch 115/83# Lateral jumps (l/r = 1) Squats Cash out 50 push-ups

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12/23/2013 WOD

Tabata warm up 3 rounds: Push ups Sit ups Jumping jacks For time 4 rounds 5 Power cleans 185/135# 10 burpees Cash out 25 strict pull ups

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12/20/2013 WOD

For Time: 50 Double Unders (singles x 4) 40 sit ups 30 Push Press 95#/65# 20 Back Squats 95#/65# 10 HSPU 500 M Row 10 HSPU 20 Back Squats 95#/65# 30 Push Press 95#/65# 40 Sit ups 50 Double Unders … Continue reading

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