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WOD 11/30/12 AMRAP in 6 minutes: 100m Sprint 100m Farmers Carry (55/35)   AMRAP in 6 minutes: 10 Wall Ball (20/14) 10 Box Jumps (24/20)   AMRAP in 6 minutes: 15 Sit-Ups 5 Burpees   [...]

WOD 121130 AMRAP in 30 minutes: 5 Squat Cleans 400m Run 10 Deadlift 5 Jerks rest 2 minutes between rounds  There is no prescribed weight. Pick a load that is heavy for you. If you do all the [...]

11/29/12 WOD 1 For Time: 30-20-10 • OH Plate Lunges (45/25) [total] • Alternating Plate Pushups • DU’s ~Rest 7 mins~ WOD 2 AMRAP in 10: • 10 Box Step-ups w/Barbell (95/65) (20/16) • 5 [...]

 WOD 11/29/12 AMRAP in 30 minutes: 5 Squat Cleans 400m Run 10 Deadlift 5 Jerks   Rest 2 minutes after each round   There is no prescribed weight. Pick a load that is heavy for you. If [...]

WOD 121128 Back Squat: 1 Rep every 30 seconds for 4:00 @ 85% (9 total reps) -Rest 2:00 1 Rep EMOM 4:00  @ 90% (5 total reps) “Team Push Press Ladder” 10-9-8-7-6-5-4-3-2-1 P1: DB Push [...]

 WOD 11/28/12 Press 5-5-3-3-1-1-1 With the press you must keep your knees locked out the entire time.   “Barbara” 5 Rounds: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats Rest [...]

WOD 11/27/12 3x200M Row (for time) “Diane” For Time: 21-15-9 • DL (225/155) • HSPU Order your new hoodie today! 2 styles and 3 colors to choose from!

WOD 11/27/12 5 minutes Squat Snatch practice starting from the Tall position (bar at hips) – use light weights. 10 minutes Squat Snatch starting from the Hang position – find a heavy [...]

New hoodies! WOD 11/26/12 1 Snatch + 1 OHS Work up to a heavy set Death By Thrusters (96/65) Death By TGU (55/35) The Slay Bell Showdown competition is this Saturday. We have some athletes that [...]

WOD 11/26/12 Back Squat 3-3-3-3 Start at 80% and increase the load every set   For Time: 1k Row 1k Run   Tabata Dead Hang Pull-Ups – Score is total number of reps completed   [...]