6 / 1 / 2017

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Strict Press
7 X 3 @65%
Every 90 seconds

5 Rounds
10 Push Press (115,75)
20 Situps
30 Double Unders

15 min cap

5 / 31 / 2017

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20 min EMOM
Min 1: 12 KB Swings (70,53)
Min 2: 6 HSPU

5 / 30 / 2017

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2 Person Teams
25 min Amrap
Row 250m or Run 200m
8 Burpee over Rower (or bar)

Complete an entire round then switch.

5 / 26 / 2017

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***We will be closed Saturday the 27th. One class Monday for “Murph” at 9 am.***

For Time
60 Cal Row
50 Wall Balls (20,14)
40 STO (115,75)
30 T2B
20 Hang Squat Cleans (115,75)
10 Bar Muscle Ups

5 / 25 / 2017

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***We will be closed this Saturday the 27th.***

20 min Amrap
50 Double Unders
30 Situps
20 KB Swings (1.5,1)
1 Rope Climb

5 / 24 / 2017

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***We will be closed this Saturday the 27th.***

21-15-9
Deadlift (225,155)
Burpee Box Jump (24,20)

Rest 5 min

For Time
Run 1 mile

2 separate scores

5 / 23 / 2017

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Strict Press
Set 1RM

Every 2 min for 12 min
1 Strict Press
3 Push Press
5 Push Jerks

Perform all 9 reps unbroken at the same weight. Don’t go up in weight after the first set. Only change weight if you hit failure and need to drop.

5 / 22 / 2017

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Back Squat
Set 1RM

Front Squat Medley
All Reps Taken From Floor

Max Unbtoken Reps (185,125)
Rest 1 min
Max Unbroken Reps (135,85)
Rest 1 min
Max Unbroken Reps (95,65)

Score is total weight moved
12 min cap

5 / 20 / 2017

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With a partner
12 min Amrap
10 Hang Power Cleans (95,65)
8 T2B
6 Front Squats (95,65)

Rest 4:00

12 min Amrap
10 Overhead Walking Lunges (45,25)
8 Burpees
6 Power Cleans (95,65)

*For both AMRAPs one person completes a round at a time.

5 / 19 / 2017

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***We will be closed Saturday, May 27th.***

Power Snatch
5 X 3 (progressive loading)

5 Rounds
3 Power Snatches (155,105)
2 Rounds of Cindy
1 Rope Climb