Friday, September 21, 2018

9/22/18- Blame Erica

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Nick D.

CF Linchpin Test 1 For Time: 400m Run Fran (75/55) 400m Run Fran (75/55) 400m Run

Thursday, September 20, 2018

9/21/19- Rinse and Repeat

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"Heey"

In 5 minutes complete 50 Wallball Shots than AMRAP 12 Deadlifts (135/95) 12 Box Jumps Rest 5 minutes In 5 minutes complete 50 Wallball Shots than AMRAP 8 Deadlifts (185/125) 8 Box Jumps (24/20) Rest 5 minutes In 5 minutes complete 50 Wallball Shots than AMRAP 6 Deadlifts (225/155) 6 Box Jumps (24/20)

Wednesday, September 19, 2018

9/20/18- How Many Did You Say

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Coach Bekah 

Partner WOD For Time: Calories on the AAB M/M - 400 M/F - 350 F/F - 300 ** Every 4 minutes (@ 4, 8, 12...) 1 member of your team will complete 50' walking lunge holding KB's (53/35).

Tuesday, September 18, 2018

9/19/18- Burning

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GUN SHOW 

21-15-9 Power Cleans (135/95) HSPU's

Monday, September 17, 2018

9/18/18- Rowbo

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KB March 

For Time: 1000m Row buy in then complete 4 sets of 15 unbroken front squats Athletes choice on weight. Weight comes from the floor

Sunday, September 16, 2018

9/17/18- Slide Show

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Friday night Endurance 

4 RFT 40 Double Unders 20 Toes To Bar 40 Double Unders 20 Burpees

Friday, September 14, 2018

9/15/18- Wish them WELL

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Craig Odonnell BRING A FRIEND "Bring a Friend Wish Them Wells" AMRAP: 7 minutes 3 Person Teams Station 1 - Box Jump Overs Transition- Farmer Carry KB or DB Station 2 - Wall Balls (20/14) *Score is total WB's and Total Box Jump Overs **Rotate stations after Carry gets to you. AMRAP: 7 minutes 3 Person Teams Station 1 - Box Jump Overs Transition- MB Lunges Station 2 - KB or DB deadlifts *Score is total DL's and Total Box Jump Overs **Rotate stations after lunge gets to you.