Month: June 2014

Gannon

WOD 6-17-14 Strict Press: 5-5-5-3-3-3 For Time: • 40 KB Swings (55/35) • 30 Wall Ball (20/14) • 20 Pullups • 10 Snatches (135/95) • 20 Pullups • 30 Wall Ball • 40 KB Swings The Paleo Challenge is now over! We applaud all of your hard work and determination! Please send your “after” pictures …

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Farger

WOD 6-16-14 Front Squat: find a 1RM AMRAP in 4: • 5 Hang Power Snatch (95/65) • 20 DUs -Rest 4 mins- AMRAP in 4: • 5 Bar Facing Burpees • 10 Jumping Air Squats The Paleo Challenge is now over! We applaud all of your hard work and determination! Please send your “after” pictures …

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Cha-cha

WOD 6-13-14 KB Swings: 5 sets of 10 (heavy) “Lumberjack 20” • 20 DL (275/185) • 20 KB Swings (70/55) • 20 OHS (115/75) • 20 Burpees • 20 C2B Pullups • 20 Box Jumps (24/20) • 20 DB Squat Cleans (45/30) * Do a 400m run after each movement

Dog

WOD 6-11-14 800m run time trial, followed by 50 Burpees & 25 Air Squats. There is a 15 minute cutoff. AMRAP in 5: • 10 Thrusters (75/45) • 10 KB Swings (55/35) -rest 4 mins- Then… AMRAP in 3: • 10 Pushups • 10 OH Lunges (45/25) The Paleo Challenge ends this week! We hope …

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Jag

WOD 6-10-14 Back Squat: 5-5-5-3-3-3 7 Rounds: • 7 Pullups • 7 Burpees • 7 DL (185/115) The Paleo Challenge ends this week! We hope you’ve stayed strong and eaten for health and performance. Please send you “after” measurements, weight, and photos to Sean by 6/18.

Horse

WOD 6-9-14 EMOM for 7 mins: 2 Power Clean & Jerks Add weight each minute For Time: 500M Row followed by 3 Rounds of: • 400M Run • 15 Push Press (95/65)

Fast Times

WOD 6-5-14 Accumulate 5 mins in a squat Strict Press: 7-7-5-5-3-3 (65-90%) AMRAP in 7: • 3 Strict Pullups • 6 Burpees w/Plate (45/25) • 9 DB Russian Twists (20/15) Immediately after the WOD ends, run 800m. This Friday is “Dinner and a Movie” at CFL! We will be forgoing our 6:30pm class in order …

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Deer

WOD 6-4-14 Obtain 5 combined minutes in a squat. 400 M run time trial; rest 5 mins 400 M run @ 80%; rest 2 mins 400 M run @ 80% For Time: 21-15-9-6-3 • DUs • Hang Power Cleans (135/95) • Pushups This Friday is “Dinner and a Movie” at CFL! We will be forgoing …

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