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Thursday, March 24, 2016
160324: Group Mobility: Coaches Choice –then– “Nancy” 5 rounds 400 meter run 15 Overhead squats (95#/65#) –then– Midline Cashout 4 Rounds, Not For Time: 15 Abmat Sit-Ups 20 Hip Extensions 25 Flutter...
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Saturday, March 26, 2016
160326: 0800 Ladies Only WOD 0900 Mystery Solo WOD 1000 Team WOD
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160327: 21-18-15-12-9-6-3 Handstand Push Ups Pistols Burpees NOTE: After each round (e.g., Round of 21, round of 18, etc.), complete 2 Muscle Ups for a total of 14 for the workout.
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Monday, March 28, 2016
160328: 600ft weighted lunge (athlete’s choice weight) –then– “Rocket” 3 Rounds: 15 Kettlebell Swings (70#/55#) 30 Calorie Row 45 Double-Unders
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Tuesday, March 29, 2016
Twins 160329: 3×12 Seated DB strict press –with- 3×10 Pendlay row -then- “The Bare Necessities” 5-10-15 Power Clean (135#/95#) Push Jerk (135#/95#) Wall Balls (20#/14#) (3x reps) — 630 Skills: Deadlift...
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Wednesday, March 30, 2016
St. Pat’s Day @ RX 160330: 30 min EMOM: a) 12 burpees b) 200m row c) 15 KBS (70#/55#) — 630 Yoga with Bee
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Thursday, March 31, 2016
160331: “Rock or Bust” Teams of 3: 200 Front Squats (135#/95#) 200 Handstand Pushups 200 Box Jump Overs (24″/20″) 200 Pull-Ups — 630 Skills: Snatch
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Friday, April 1, 2016
Family 160401: “Framanda” 21 Thrusters (95#/65#) 9 Muscle ups 15 Thrusters 7 Muscle ups 9 Thrusters 5 Muscle ups NOTE: 15:00 cap scale for MUs is BMU, 2/1 C2B, 3/1 pull ups –then– 10×250/200 row...
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Saturday, April 2, 2016
160402: 0800 Ladies Only WOD 0900 Mystery Solo WOD 1000 Team WOD
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Sunday, April 3, 2016
160403: 10 Minutes: Handstand Push Up Practice –or- Max rep Unbroken –then– “Ride On” 21 – 18 – 15 – 12 – 9 Toes to Bar Wallballs (20#/14#) NOTE: 50 Double-Unders after each round
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Monday, April 4, 2016
160404: With a running clock… 0:00 “Leg blaster” 20 Air Squats 20 Lunges (10 ea. Leg) 20 Jumping Lunges (10 ea. Leg) 10 Jumping Air Squats @ 4:00 AMRAP 10: 10 Push Press (95/65) 10 KBS 55/35 10...
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Tuesday, April 5, 2016
160405: 3×50 Band tri ext –then– 3×10 strict pull up –then– “JT” 21-15-9 reps of: Handstand push-ups Ring dips Push-ups In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA...
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Wednesday, April 6, 2016
160406: 5 min max reps at each station Teams of 2 – sled push – cal bike – Toes to bar – row for cal – DB floor press (athlete’s choice weight) — 630 Yoga with Bee
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Thursday, April 7, 2016
160407: “The Admiral” 3 Rounds: 20 Burpee Pull-Ups 20 Front Squats 20 Box Jumps (24″/20″) –then– Core 3 rounds: 20 Second L Hangs 5 Toes to Bar from L Hangs 5 Knees to Elbows 5 Toes to Bars — No 630...
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Friday, April 8, 2016
160408: “Big Gun” Climbing Ladder for 9 Minutes: 3 Clean and Jerks, 3 Toes to Bar 6 Clean and Jerks, 6 Toes to Bar 9 Clean and Jerks, 9 Toes to Bar 12 Clean and Jerks, 12 Toes to Bar NOTE: Rx – 135# /...
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Saturday, April 9, 2016
160409: 0800 Ladies Only WOD 0900 Mystery Solo WOD 1000 Team WOD
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Sunday, April 10, 2016
160410: 10 Minutes: Bar Pull-over & Muscle Up Practice –then– “Canguro” 50 Calorie Row 40 Deadlifts (135#/95#) 30 Box Jumps (24″/20″) 20 Front Squats (135#/95#)
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Monday, April 11, 2016
160411: 4×8 per leg Barbell Bulgarian Split squats with 3×20 Hypers/hip ext/weighted supermans –then– “El Gato” 21 – 18 – 15 – 12 – 9 Calorie Row Thrusters (95#/65#)
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Tuesday, April 12, 2016
160412: 8 min to find an 8 RM DB floor press directly into 3 sets of min on min off max reps at 50% NOTE: Score 8RM and total reps –then– Teams of 2: 40 Deadlifts (185#/135#) 50 Box jumps (24″/20″) 60...
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