Archive for: July, 2016

Monday August 1, 2016

  “A motivational quote can’t put the work in for you” A. 1 Backsquat EMOM x 10 @ 87%+ 5lbs B. Air Force (18 Minute Cap) 20 Thrusters @ 95/65 lbs 20 Sumo Deadlifts High Pulls @ 95/65 20 Push Jerks @ 95/65 20 Overhead Squats @ 95 /65 20 Front Squats @ 95/65 *4…

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Sunday Funday July 31, 2015

This is a repeat from July 4th 2015. If you don’t have a partner just show up we’ll get you one when you’re here. See you in the AM A. Running Klepto – 30 Minute AMRAP – Partner WOD 400M Run 27 Boxjumps @ 24/20 20 Burpees 11 Squat Cleans @ 145/100

Saturday July 30, 2016

A. 3RM Front Squat B. DT – 5 RFT 12 Deadlifts @ 155/105 9 Hang Power Cleans @ 155/105 6 Shoulder to Overhead @ 155/105 *Bonus – 3x300M Row For time 1:1 Rest

Friday July 29, 2016

A. 1 Snatch Every 90 Seconds x 8 @ 87% B. 3 Minute AMRAP x 3:  1 to 1 Rest Rd 1 10 Pwr Snatches @ 75/55 10 Boxjumps up and over @ 24/20 Rd 2 8 Pwr Snatches @ 135/95 12 Boxjumps up and over @ 24/20 Rd 3 6 Pwr Snatches @ 165/115…

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Thursday July 28, 2016

Good is not good enough, be great! A. 12 Min EMOM Min 1: 5 Deadlifts Min 2: 15 Ring Push Ups Min 3: 40 Second Hollow Hold B. 12 Minute AMRAP 150 Wallball @ 20/14 90 Double Unders 30 Muscle Ups Scaled 150 Wallball @ 14/10 250 Single Unders 30 Pull Ups 30 Ring Dips

Wednesday July 27, 2016

“The reason why people succeed is because they’re relentless” A. EMOM x 6 with an Empty Barbell High Hang Clean + Hang Clean + Low Hang Clean + Split Jerk (focus on footwork, hitting full extension and speed under the bar) B. Cleans: AMRAP in 1 Min @ 165/115 AMRAP In 1 Min @ 185/125…

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Tuesday July 26, 2016

Smile, compliment and crack people up as often as possible A. 1 Back squat EMOM x 10 @ 85% B For Time: (12 Minute Cap)    200 Double Unders     25 C2BPU     50 Thrusters @95/65     25 Pull Ups at the 12 Minute mark 50 V Ups

Monday July 25, 2016

Congrats to Tom Kimber-Smith for taking second place at Limerock in the PC Class and 2nd place overall this past Saturday! Lots of fun going up with the Warlock Family! Looking back at the numbers from last years open there are a few things that everyone can improve upon, myself included.  Workouts 16.1 and 16.5…

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Sunday July 24, 2016

A. 15 Minutes to Find A 1 RM OHS B. 30-20-10 HSPU Front Squat @165/115

Saturday July 23, 2016

This weekend there is a bunch of stuff going on and wanted to make sure everyone knows the slight changes to the schedule. I’m going to be making less and less of these schedule change announcements on the website because at this point everyone should be using MindBody. Everything in MindBody is up to date…

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