FRIDAY!

Friday, June 27, 2014 Deadlift: 40%x5, 50%x5, 60%x5 Bench Press: 40%x5, 50%x5, 60%x5 Then, Every minute on the minute(emom) for 12 minutes: Odd: 7 Back squats @40% 1 rep max Even: 10 Kettlebell swings(53,35)(44,26)(26,18) This week has been...

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The Ghost

Thursday, June 26, 2014 The Ghost 6 rounds of: 1 minute of rowing(calories) 1 minute of burpees 1 minute of double-unders(single skips) 1 minute rest Try for as many reps as possible of EACH exercise, not just total score. Dave Castro from...

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3×3 and Box Jumps

Wednesday, June 25, 2014 Snatch Pulls 3×3 Snatch 3×3 -Build up to a 3 rep max for the day. Then, Max height box jump or box jumping skills Today’s Olympic work will start out with some snatch pulls.  This is a great way to feel...

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Go!

Tuesday, June 24, 2014 For Time: 1200 Meter run 21 Overhead Squats (95,65)(75,45)(55,35) 21 Sumo Deadlift High Pulls(same weight) 800 Meter run 15 Overhead Squats 15 Sumo Deadlift High Pulls 400 Meter run 9 Overhead Squats 9 Sumo Deadlift High...

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De-Load!

Monday, June 23, 2014 Back Squat: 40%x5, 50%x5, 60%x5 Press: 40%x5, 50%x5, 60%x5 Then, 10 Minute AMRAP: Rx 5 Handstand Push-ups 10 One legged squats(alternating) 15 Pullups 12 Deadlifts(155,105) 9 Hang power cleans(155,105) 6 Push jerks(155,105)...

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End Week

***No classes Saturday*** Friday, June 20, 2014 Deadlift: 75%x5, 85%x3, 95%x1+ Bench Press: 75%x5 85%x3, 95%x1+ Then, For Time: 500 meter row 200 meter run Good luck to all of our competitors tomorrow!  For most of them the Firestarter Challenge...

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One RFT

Thursday, June 19, 2014 For Time: 30 Toes to Bar(abmat) 50 Double Unders(150 singles)(50 singles) 50 Power Snatches(75,55)(55,35)(35,15) 50 Push-ups 50 Wall Balls(20,14)(14,10)(10,6) 50 Double Unders 30 Overhead Walking Lunges(45,25)(25,10) There...

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