Thursday, October 19, 2017

10/20/17- "Fun with Fran"

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Alicia

0-10 minutes 21-15-9 Thrusters (45/35) Jumping Pull-Ups at 10 minute mark 21-15-9 Thrusters (45/35) Jumping Pull-Ups

Friday Night Lungs

ROWLOWEEN 2

Teams of 2:

100 Cal Row
90 Medball Cleans
80 Cal Row
70 Burpees Over Partner
60 Cal Row
50 Dumbbell Reverse Lunges
40 Cal Row
30 HSPU
20 Cal Row

10 Ring MU

Wednesday, October 18, 2017

10/19/17- Max work

SATURDAY STRENGTH WOD
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Russ

3 Rounds 1 minute at each station to accumulate max reps AAB Calories Snatches (75/55) HSPU's/Seated DB press Snatches (75/55) Shuttle touches (15') Rest

Tuesday, October 17, 2017

10/18/17- Macho Man

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Bekah and the 9 amerÅ›

Apex Bench Mark On the min As long as possible 3 power cleans 3 front squats 3 jerks If you successfully reach 10 rds add 1 rep per movement each minutes. Must reach 6 rounds or start over. Men 185 Women 135 Last time completed 5/5/16

Monday, October 16, 2017

10/17/17- Storm

Next Bring a Friend: Nov 4th Canines with cancer.
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Supple Ray

For Time: 40 KBS (35/26) 30 Burpees 20 S2OH (95/65) 150 DU's 20 S2OH (95/65) 30 Burpees 40 KBS (35/26)

Sunday, October 15, 2017

10/16/17- Clipper

Christmas Bazaar Nov 25
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Left turn

5 RFT 10 Front Squats (135/95) 10 C2B Pull-Ups

Friday, October 13, 2017

10/14/17- Tour De Apex

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Dave going up

1 mile bike ride 20 Burpee Box Jumps (24/20) 15 Deadlifts (225/155) 20 Jumping lunges 1 mile bike ride 20 Burpee Box Jumps (24/20) 15 Deadlifts (225/155) 20 jumping lunges 1 mile bike ride 20 Burpee Box Jumps (24/20) 15 Deadlifts (225/155)2 20 Jumping lunges 1 mile bike ride

Thursday, October 12, 2017

10/13/17- All In

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Dave standing tall

For Time: Buy-In: 25/18 Cal. Bike then... 21-15-9 Thrusters (115/75#) Power Clean (115/75#) then... Buy-Out: 25/18 Cal. Bike