Monthly Archives

SEPTEMBER 30, 2014

METCON 3 ROUNDS FOR TIME 400 METER RUN 30 AIR SQUATS 20 POWER CLEAN 135/95 10 PULLUPS

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SEPTEMBER 29, 2014

MONDAY MASH-UP A.  FOR TIME 150 DOUBLE UNDERS 50 CAL ROW 30 BURPEE B. 21-15-9 deadlift 225/165 hspu c. 1 round 800 meter run for time 50 ghd back ex 50 gdd sit up

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SEPTEMBER 27, 2014

“WHITTEN” 5 ROUNDS FOR TIME 22 KB SWINGS 55/35 22 BOX JUMPS 24/20 400 METER RUN 22 BURPEES 22 WALL BALL 20/14

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SEPTEMBER 26, 2014

METCON 21-15-9 THRUSTER 95/65 KB SWING 70/40 TTB

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SEPTEMBER 24, 2014

METCON MASH UP A.   10-1 snatch 115/75 pull up B.  100 pushpress  b.b.  45/35 gto 35/25 c. 3 rft 200 meter run 20 box overs  24/20

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SEPTEMBER 23, 2014

METCON 7 ROUNDS 40 DOUBLE UNDERS 15 SNATCH GRIP DEADLIFT 135/95

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SEPTEMBER 23, 2014

METCON 5RFT 400 METER RUN 3 MUSCLE UP 6 SQUAT CLEAN 155/115 9 BOX JUMPS

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SEPTEMBER 22, 2014

PARTER WOD 800 METER RUN  BUY IN 200 BURPEE 150 WALL BALL 20/14 100 TOE TO BAR 50 CLEAN AND JERK  155/ 105 800 METER RUN CASH OUT

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SEPTEMBER 20, 2014

METCON “DT” 5 rounds for time 12deadlifts 155/105 9 hang cleans 155/105 6 push jerks 155/105  

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SEPTEMBER 19, 2014

METCON 20 MIN AMRAP 12 SUMO DLHP 95/65        BIG DOGS 115/95 9  OVERHEAD SQUAT 95/65    BIG DOGS 115/95 6 BAR FACING BURPEE 200 METER RUN

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