Monthly Archives

November 15, 2014

“The Seven”

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Noverber 14, 2014

“Karen” 15 Wall Balls for time

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November 13, 2014

15 Miniute AMRAP 200 Meter run 5 Clean and Jerks 115/165 7 Toe to bar

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November 11, 2014

5 power snatch 135/95 40 double unders 150 singles 10 power snatch 115/85 40 double unders 150 singles 20 power snatch  75/55 40 double unders 150 singles

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NOVEMBER 10, 2014

MONDAY MONSTER MASH A.   4 rounds 200 meter run 10 burpee box jump 20/24 REST 5 MIN B.   “FRAN” 21-15-9 THRUSTER 65/95 PULL UP REST 5 MIN C.   800 METER RUN 150 DOUBLE UNDRERS 800 METER RUN

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NOVEMBER 8, 2014

“HOLLEYMAN” 30 RFT 5 WALLBALL 14/20 3 HSPU 1 POWERCLEAN 155/225

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NOVEMBER 7, 2014

METCON  YOUR CHOICE  A or B A ..  FOR TIME 150 DOUBLE UNDERS 50 BURPEES 150 CAL ROW 50 PULLUPS B.   6 ROUNDS FOR TIME 200 METER RUN 20 KB SWINGS 30/55  

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NOVEMBER 6, 2014

METCON 15 MIN AMRAP 9 PUSH PRESS  75/115 12 PUSH UPS 15 BOX JUMPE   20/24

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NOVEMBER 5, 2014

METCON FOR TIME 400 METER RUN 20 DEADLIFT  145/225 40 JUMPING LUNGES 800 METER RUN 20 DEADLIFT 145/225 20 JUMPING LUNGES 400 METER RUN

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NOVEMBER 4 , 2014

TEAM TUESDAY WOD 800 METER RUN 70 PUSH UPS 60 KB SWINGS 40/70 50 TTB 40 CHIN UP 30 THRUSTER 95/135 40 CHIN UP 50 TTB 60 KB SWING 70 PUSH UP 8000 METER RUN

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