Double Grace

Thursday, August 7, 2014 “Double Grace” For time:(15 min cap) 60 Clean and Jerks(135,95)(115,75)(55,35) Today we continue with another variation of a benchmark wod.   “Double Grace” happened to be the final workout at the...

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Build

Wednesday, August 6, 2014 Overhead Squat: Work up to a heavy single Snatch Balance: Work up to a heavy single Squat Snatch: Work up to a heavy single Today we will be doing some movements that many of you will not be familiar with.  This is why...

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Running Cindy

Tuesday, August 5, 2014 “Running Cindy” 20 Minute AMRAP: 5 Pull-ups 10 Push-ups 15 Squats *After every 5 rounds completed, run 400 meters. Today’s wod is a running version of the classic benchmark “Cindy”.  For every...

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Unbroken

Monday, August 4, 2014 Back Squat: 70%x3, 80%x3, 90%x3+ Press: 70%x3, 80%x3, 90%x3+ Then, 10 Minute AMRAP: 35 Unbroken Double Unders(140 singles)(70 singles) 10 Overhead squats w/2 sec pause in the bottom (45,35)(35,25)(25,15) This is the second...

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Benchmark and Hero

Saturday, August 2, 2014 For Time:(25 min cap) “Partner Jackie” 1000 meter row 50 Thrusters(45,35)(35,25)(25,15) 30 Pull-ups Mark your time…then, “Partner Wittman” 7 rounds: 15 Kettlebell Swings(53,35)(44,26)(26,18)...

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1 August

Friday, August 1, 2014 Deadlift: 65%x5, 75%x5, 85%x5+ Bench Press: 65%x5, 75%x5, 85%x5+ Then, 7 Minute AMRAP: Max rep wall Balls(20,14)(14,10)(10,6) Every minute on the minute, perform 5 deadlifts(225,155)(185,125)(115, 65) Nice work on...

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Get Ahead

Thursday, July 31, 2014 For time:(15 min. cap) 20 Thrusters (95,65)(75,45)(55,25) 20 Hang Power Cleans 20 Push Press 20 Overhead Squats 20 Front Squats *Every minute on the minute, starting at the beginning, perform 5 burpees (T3-3 burpees)...

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