Saturday

180WOD
40 sec on 20 sec off to rotate between
Burpees
Slams
Box
Pushups
Light Thrusters
accoumulate 500 reps for time

Amazing Grace

180WOD - Barbells for Boobs
30 clean & jerks for time

Amazing effort by amazing people


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Wednesday

Please Join April, Brent and Becky at Barbells for Boobs Friday at 5:30

180WOD

Annie
50-40-30-20-10
Double Unders
Situps

then

EMOM
Alternate between Wallball and KB

Tuesday

180WOD
6 min AMRAP
6 cleans 135/95
6 burpees
2 min rest
Tabata mash
DL
Box
2 min rest
6 squat cleans
10 HSPU


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Monday - Team Murph

180WOD
In a team of 2 & only one partner working at a time

1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

Sat - team

180 WOD
3 min ladder
Dead Lift / Power Clean / Squat Clean
Situp / Pushup / Airsquat

Complete ladder with partner then rotate x 2

Repeat 4 minute ladder


-- Post From My iPad

Five for FRIDAY

180 WOD

Benchmark "KELLY"

400m Run
30 Wall ball
30 box jumps

5 rounds for time!!!

Wednesday, better than Tuesday!

180 BUY IN
5x5 Front Squat
*10-20 lbs less than your PR Power Clean*

180 WOD

15min AMRAP

200m run
6 DL 155/115
12 1 arm kb swings (6 each)
12 Stick jumps
6 push up (hands off each rep)

Burpee Box @ THE BOX!!!

Should press (strict) 65/45
Goblet Squat
BURPEE BOX JUMP
Sit ups

OF EACH....30, 20, 10, 20, 30 REPS!

Why I hate CrossFit!!!!!

Click here!!!

Monday 2-fer

I hope you didn't leave early....Cody, Jason & Brent put on quite a show

Buy In - Work up to max effort on Power Clean

180 WOD

7 minute Blast

1 minute Thruster 95/65

rest 1 min

1 minute Pullup

rest 1 min

1 minute Wallball

rest 1 min

1 minute Burpee

score is total number of reps complete!!!

Sat - Cards

180WOD - In teams of 3 & go through the deck twice

Hearts - Pullups

Diamonds - KB

Clubs - Box

Spades - Weighted Lunges

Jokers - 15 tire flip & jump / 75 wallballs (both as a team)

Friday Fun!

180 BUY IN

3x10 OHS

180 WOD

400m Run

10 G2OH (clean & jerk) 135/95

3 rounds for time

Perfect GRACE practice for "Barbells for Boobs", 2 weeks away

180 CASH OUT

10-1 ladder

situps

K2E

Wednesday

180WOD
E2MO2M
Every Two Minutes On Two Minutes

5 DL
10 dubs / burpees
15 slams
Max 30 minutes or failure to complete triplet in 2 minutes


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Tuesday Fight

180 WOD
Pullups
Situps
Kb
Box
Burpees
Fight gone bad style - 1 min each station - 1 min rest between rounds

3 rounds


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Monday

180 WOD
6 power squat clean thurster
9 toes to bar
200m
6 rounds


-- Post From My iPad

Saturday nuptials

Congrats Cody & Carrie...we love you guys!!!

180WOD
4 couplets 21-15-9 style. One partner does one movement with the other partner doing the other. Then you switch and repeat so for each couplet you do both movements.

Thruster / Pullup
Burpee / Box
Kb / slam
Pushup / sit-up (double reps)


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Double Friday

Brent left early tonight for his fitting....He'll look damn good at the Wedding!!!!

180 Buy IN

1 mile for Time

180 WOD

Karen

150 WallBalls For time

Deadlifts ROCK!

180 Work

5x3 Deadlift

180 WOD

TEAM of 4

KB Farmers walk (100m)

anchored sit ups

Deadlift 185/135

PVC overhead squat

Rotating when walker comes in from carry...4 rounds

PULL & PUSH it!!

180 WOD

800m run

30 pull ups

60 push ups (first half (30), hands off ground)

400m run

20 pull ups

50 push ups (again, hands off ground for first 25)

200m run

10 pull ups

40 push ups ( first 20, HANDS OFF FLOOR!

100m run (flag pole and back)

Hero Monday

180WOD
10 push press 115/75
10 KB
10 box
20 min AMRAP


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Team Sat

180 WOD
1 minute each station
Tire flip
Pushup
Hang clean
Burpee
Vup
Repeat 2 minutes each
Repeat 1 minute each
Score is total reps each round for your team. Only one person works at a time

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