6 / 23 / 2012

Ollie, we miss you buddy.  You were one of a kind and a great man.

R.I.P.

“Ollie”

For Time

Row, 2000m

3 Rounds

6 Muscle Ups

6 Deadlifts, 310 lbs

21 Overhead Lunges, 45 lbs

39 Double Unders

When finished with the 3 rounds

Row, 2000m

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6 / 22 / 2012

Bear Crawls

In this video you will see them doing bear crawls and broad jumps.

Strength

Power Clean

3 – 3 – 3 – 3 – 3

5 Rounds

Bear Crawl, 100 ft

Pushups, 15 reps

Broad Jump, 100 ft

20 minute time cap

6 / 21 / 2012

Happy Birthday buddy!  haha

Tanner’s Terrible B-Day WOD

6 Rounds

21 Thrusters, 45 lbs

20 Burpees

30 minute time cap

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6 / 20 / 2012

Just like he says in the video; arms and legs at the same time and hold for a split second up top.

Pre-WOD

Row

2 x 500m

(10 min)

3 Rounds

Run, 800m

50 Sit-ups

50 Supermans (in video up top)

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6 / 19 / 2012

Josh’s B-Day WOD

For Time

22 Squat Cleans, 135 / 95 lbs

22 Deadlifts, 135 / 95 lbs

22 Box Jumps, 24 / 20

22 Double Unders

22 Back Squats, 135 / 95 lbs

22 Double Unders

22 Box Jumps

22 Deadlifts

22 Squat Cleans

22 minute time cap

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For those of you that are competitors, this is for the Comp C.O. today.

Strength

Strict Press

Set new 1RM (10 min)

“Nicole”

20 minute Amrap

Run, 400m

Max Rep Pullups

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6 / 16 / 2012

GoRuck Challenge in Washington D.C.  6 / 15 / 12

IT’S GO TIME!!

Strength

Front Squat 7 x 2 @85% 1RM

For Time

Row, 1000m

Rest 2 min

Row, 1000m

Rest 2 min

Row, 1000m

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6 / 15 / 2012

Strength

Strict Press

5 x 5 (10 min)

12 – 9 – 6

Hang Power Clean, 135 / 95

Box Jumps, 24 / 20

15 – 12 – 9

Hang Power Clean, 115 / 80

Box Jumps, 24 / 20

21 – 15 – 9

Hang Power Clean, 95 / 65

Box Jumps, 24 / 20

20 minute time cap

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6 / 14 / 2012

Strength

Deadlift 6 x 2 EMOM @ 85%

“Annie”

50 – 40 – 30 – 20 – 10

Double Unders

Sit-ups

20 minute time cap

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6 / 13 / 2012

^.. This man is not to blame.

“MLD 1.0”

4 Rounds

50 Lunges

50 Squats

Run, 400m

30 minute time cap

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