Monthly Archives: July 2011

WOD 7-30-11

WOD 15 minute AMRAP 5 Front Squats 10 Floor Wipers Weight to use 185/135/95  

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WOD 7-29-11

5 Rounds 3 Shoulder Presses 5 Push Press 7 Push Jerks 9 Box Jumps Mens weight – 95 lbs – Womens weight – 65lbs      

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WOD 7-28-11

WOD 15 minute running clock 30 Burpee Power Cleans then with remaining time AMRAP 30 Doubles 1 Pull-up

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WOD 7-27-11

WOD Run 3 x 200m 3 x 400m 3 x 600m Rest the exact time it takes you to run each lap(s).

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WOD 7-26-11

WOD “Jack” 20 minute AMRAP 10 Push Press  115/85 10 Kettlebell Swings  55/35 10 Box Jumps Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died … Continue reading

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WOD 7-25-11

WOD Back Squat 5 x 5 Shoulder Press 5 x 5 After Party Work on a weakness

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WOD 7-23-11

Rest until Monday

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WOD 7-23-11

WOD “Annie” 50-40-30-20-10 Double Unders Sit-ups

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WOD 7-22-11

“Fran” 21-15-9 Thrusters Pull-ups

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WOD 7-22-11

WOD “Fran” 21-15-9 Thrusters Pull-ups

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