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WOD 12/5/11

December 5, 2011 by  

Part 1: AMRAP 10 min.

  • 1 Thruster
  • 1 CTB Pullup
  • 10 Double Under
  • 2 Thruster
  • 2 CTB Pullup
  • 20 DU
  • 3 Thruster
  • 3 CTB Pullup
  • 30 DU
  • +

Part 2:

  • 5 x 3 Back Squats

tutu press

November 2, 2011 by  

WOD 11/3/11

November 2, 2011 by  

  • Push Press 5×5

then

  • 5 Rounds
  • 5 Cleans
  • 40 Double unders

halloween

October 28, 2011 by  

WOD 10-29-11

October 28, 2011 by  

Barbells for Boobs Fundraiser

Amazing “Grace”

  • 30 Clean and Jerk for time.

wof pic

October 21, 2011 by  

WOD 10-22-11

October 21, 2011 by  

  • A little rowing or running…
  • Some Burpees and Some KBS….
  • A little rowing or running…
  • Done.

WOD 10-21-11

October 20, 2011 by  

FRIDAY FITNESS FUN

WOD 10-3-11

October 2, 2011 by  

  • 50 Box Jumps
  • 800m Run
  • 50 Box Jumps

then

  • 5,4,3,2,1 Backsquat

WOD 7/23/2011

July 22, 2011 by  

5 Rounds

  • 3 Deadlifts
  • 20 Wallballs
  • 200m Run

WOD 5/30/2011

May 29, 2011 by  

Memorial Day is our day of remembrance of the men and women who died in service to our country.  It was originally known as Decoration Day because it was a time set aside to honor the nation’s Civil War dead by decorating their graves.  The first known observance was in Waterloo, NY on May 5, 1866 (in fact, in 1966, President Lyndon Johnson proclaimed Waterloo as the official birthplace of Memorial Day).  On May 5th, 1868, General John A. Logan, Commander-in-Chief of the Grand Army of the Republic – the organization for Northern Civil War Veterans – issued a proclamation that “Decoration Day” should be observed nationwide.  It was observed for the first time on May 30th of that same year, the date chosen because it was NOT the anniversary of a battle.  By the late 1800s, many communities across the country had begun to celebrate Memorial Day, and, after World War I, observances also began to honor those who died in all of America’s wars.  In 1971, Congress declared Memorial Day a national holiday, to be celebrated on the last Monday in May.  Today, Memorial Day is observed at Arlington National Cemetery with a ceremony in which a small American flag is placed on each grave.  Also, it is customary for the President or Vice President to give a speech honoring the contributions of the deceased and lay a wreath at the Tomb of the Unknown Soldier.  On Memorial Day, the flag is raised briskly to the top of the staff and then solemnly lowered to the half-staff position, where it remains only until noon.  It is then raised to full-staff for the remainder of the day.  The half-staff position remembers the more than one million men and women who gave their lives in service of their country.  At noon, their memory is raised by the living, who resolve not to let their sacrifice be in vain, but to rise up in their stead and continue the fight for liberty and justice for all.

memorial day

May 29, 2011 by  

kris run

May 10, 2011 by  

WOD 5/11/2011

May 10, 2011 by  

  • 800m Run
  • 3 Rounds
    • 10 DB Renegade Row
    • 10 DB Hang Power Clean
  • 400m Run
  • 3 Rounds
    • 10 DB Renegade Row
    • 10 DB Hang Power Clean
  • 200m Run

TTB

April 25, 2011 by  

WOD 4/26/2011

April 25, 2011 by  

  • 50 Double Unders
  • 50 Situps
  • 3 TTB
  • 40 DU
  • 40 Situps
  • 6 TTB
  • 30 DU
  • 30 Situps
  • 9 TTB
  • 20 DU
  • 20 Situps
  • 12 TTB
  • 10 DU
  • 10 Situps
  • 15 TTB

rowing

April 20, 2011 by  

WOD 4/21/2011

April 20, 2011 by  

  • 1000m Row

then

  • 21 – 15 – 9
    • Push Press
    • Situps
    • Pullups

then

  • 500m Row

ring dip

April 19, 2011 by  

WOD 4/20/2011

April 19, 2011 by  

5 Rounds

  • 400m Run
  • 10 SDHP

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