September 2, 2014

Week 3 cycle 1
Plus assistance work

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September 1, 2014

** one class only today for Labor Day. 9:30am**
AMRAP 15
Farmers carry 50 meters PINCH GRIP
1 Rope climb
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August 30, 2014

** one class only Monday for Labor Day. 9:30am**
25 HSPU
25 slam balls
25 ring dip
25 slam balls
25 push ups
25 slam balls

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August 29, 2014

5 rounds for time
400 meter run
25 meter waiters walk (L)
25 meter waiters walk (R)

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August 28, 2014

I0 to find a 1 RM hurdle
Then 10 minutes on the minute
Odd: 3 push press @80%
Even: 5 hurdle at 80-90%

Then 100 V ups
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August 27, 2014

50 double unders
3 strict pull ups
40 double unders
6 strict pull ups
30 double unders
9 strict pull ups
20 double unders
12 strict pull ups
10 double unders
15 strict pull ups.
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August 26, 2014

Week 2 cycle 1
Then 3x
8-12 hip extension
8-12 Kroc rows

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August 25, 2014

15-12-9
Power snatch 115 pounds
Burpee broad jump
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It was a tight competition this weekend. Stayed between 1st and 2nd up until the cuts after the 3rd workout. Ended out 5th overall! Great work girls!

August 23, 2014

Team WOD!!

August 22, 2014

Amrap 15 minutes
10 slamballs
15 KBS
20 walking lunges
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August 20, 2014

How these puppies feeling today??

2-2-2-2-2 Push Press Heavy

then….

DB “Grace”

30 reps for time: Clean and Shoulder to Overhead

August 20, 2014

6x
Hang left 30 sec
Hang right 30 sec
Sumo squat hold bottom one minute
Plank 1 minute forward odd minutes forward even minutes backwards
Pistol bottom 30 sec left 30 sec right
Pike one minute

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August 19, 2014

Strength cycle week 1 cycle 1
Then
3x
8-12hip ext 2 sec up/2 down
8-12 Kroc rows

After
Banded pike2 min

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August 18, 2014

Run 200
20 HSPU
40 DU
Run 400
15 HSPU
30 DU
Run 600
Last time we did this one October 20 2014

THIS WEEKEND! Shay Edwards and Mc Hall are competing at the superfit games Richmond. Rob and I and Selena Aponte are staying at the aloft hotel. No big gay dogpiles in our room but it is a good place to stay if you want to stay the night. They will be competing Saturday only I think so it would not be necessary to stay to see the whole RXd event. COME UP AND SUPPORT THEM :)

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