April 24, 2012
Kipping/MU Skill work and progressions
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10, 9, 8, 7…..1
Pull Ups
2x Abmat Sit Ups
Box Jumps 30/24
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Couch Stretch
2 Comments
filed under: WOD
April 23, 2012
Snatch Balance
3-3-3-3-3
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5 RFT
12 Back Squats 135/95
12 Push Ups
4 Comments
filed under: WOD
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55-65-75-85-95. 7:29 with 85# those back squats got tiring after round 2! Great work, 5:15 class!
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95-115-135-145-155(2) 10:21 with 135# …. @Ashley “BeastMode” M. Yeah, they for sure started catching up faster than i thought they would.
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45-65-85-105-125. 7:00 with 135#. I remember when ohs the dow was a struggle.
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25-30-45-55-65. #95 in 9:03. And yes Chris, they caught up with you quickly. That last round of squats were NOT so much fun…. but yeah I finished it! Awesome job 5:15 class.
April 20, 2012
5 Snatch 135/95
21 Pull Ups
21 Wall Ball
10 Snatch 115/75
15 Pull Ups
15 Wall Ball
20 Snatch 95/65
9 Pull Ups
9 Wall Ball
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Saturday Morning Class will be at 8am this week!
1 Comments
filed under: WOD
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my glutes aaaaauuughhhhhhhhhhhhhhh! props for the morning crew! well done, comrades
April 19, 2012
A. Press 4×1.1.1.1
B. Tempo Back Squats 4×3 (quick descent, 5 sec pause @ rock bottom, quick up)
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AMRAP – 7
12 Pistols (6L, 56R)
8 Hang Cleans
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What looks good, what needs work?
0 Comments
filed under: WOD
April 18, 2012
5 sets of
250m Row
10 CTB Pull Ups
10 Burpees
r/r – 2 min
0 Comments
filed under: WOD
April 17, 2012
16 min of McGhee
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5 DL 275/185
13 HR Push Ups
9 Box Jumps 24/20
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Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
6 Comments
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A great way to remember a warrior who paid the ultimate sacrifice! SEMPER FI!!
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This was the first hero WOD I’ve done. Very inspiring. That and trying to beat my son.
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great seeing my Bolt Crew! Its been too long… great wod! Missed you all!
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Good workout today morning crew! Good job JP on getting your muscle up!
Thanks Lauren!