Monthly Archives: May 2014

5/30/2014 WOD

Warm up – see board 20 minute AFAP 20 air squats 200 M run 20 pull-ups 200 M run 20 ring dips 200 M run 20 HSPU 200 M run 20 back ext 45# 200 M run 20 push ups … Continue reading

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5/29/2014 WOD

Strength – 12 minutes to find 1Rm of OH squat For time 3 rounds 50 double unders 50 sit-ups 15 OH Squats 135/95# Elements WOD 10-8-6-4-2 Deadlifts Wallballs Burpees V-ups

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5/28/2014 WOD

Warm up – see board For time 21-15-9-15-21 Power cleans 115/75# Push-ups Elements WOD 15 minute AMRAP 50 singles 10 shoulder 2 OH 5 OH Squats

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Brady’s Paleo Story

THE CHALLENGE!!! First I would like to say: Please excuse my terrible English along with the many grammatical errors that are to come…let’s just say I didn’t major in English! So here the journey begins back in January when I … Continue reading

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5/27/2014 WOD

Group warm up – see board For time 500 M row Then 3 rounds of: 400 M run 15 burpees Then end with a 500 M row Elements WOD 4 rounds 30 KB snatches L/R =2 15 K2E’s 10 burpees

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5/23:2014 WOD

Tabata warm up – group For time 400 M run 30 box jump overs 24/18″ 30 deadlifts 185/125# 30 wallballs 20/14# @10′ 20 ring dips 30 wallballs 30 deadlifts 30 box jump overs 400 M run

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5/22/2014 WOD

12 minutes to build up to a heavy bear complex WOD 12 minute AMRAP 3 sets of the bear complex 95/65# 80′ bear crawl Elements WOD 15 minute AFAP 3 box jumps 10 double unders 6 box jumps 10 double … Continue reading

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