Monthly ArchivesMay 2013

The Gremlin standard

WOD: The Gremlin
10 OHS (155/105)
10 Lateral Barbell Burpees
10 Push Press
10 Power Cleans
10 Toes To Bar
10 Lateral Barbell Burpees
10 Toes To Bar
10 Power Cleans
10 Push Press
10 Lateral Barbell Burpees
10 OHS
Travel WOD:
10 OHS
10 Burpees
10 DB Push Press
10 DB Hang Cleans
10 Straight-Leg Sit-Ups
10 Burpees
10 SLSU
10 DB Hang Cleans
10 DB Push Press
10 Burpees
10 OHS

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Jugs standard

Warm up:
3 Rounds:
5 Deadlift
5 Power Cleans
5 Front Squats
5 Push Jerk
Go up in weight for each round: 65/45 then 95/65 then 135/95.
WOD: Jugs
15 Minute AMRAP:
2 Deadlift (275#/185#)
200m Run
4 Muscle-Ups (C2B Pull-Ups)
6 HSPU
10 Pistols
Travel WOD:
Tabata Push Ups/Sit-Ups/Air Squats:
8 Rounds: 20 Seconds On then 10 Seconds Off
Rest 1 minute between different movements.

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Murph standard

Today’s Class Times are ONLY at 7:30 AM, 8:30 AM and 9:30 AM.  There are no other classes today.  May we all think about all the men and women who have given the ultimate sacrifice for the freedoms that we enjoy each and every day.  May God be with them and their families.

 
MURPH
1 Mile Run
100 Pull-Ups
200 [...]

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Starlight standard

SCHEDULE FOR THE REMAINDER OF THE WEEK:
Thursday: 5:30 AM, 6:30 AM, 7:30 AM, 8:30 AM, 9:30 AM, 12:00 PM
Thursday: ALL EVENING CLASSES ARE CANCELLED
Friday: All Classes Are Cancelled
Saturday: 9:00 AM Team WOD Is Cancelled
Sunday: Open Gym Is Cancelled
Thursday WOD: Starlight
1000m Row
50 KB Swings (55/35)
25 Burpees
Travel WOD:
5 Rounds
5 DB Hang Cleans
10 DB Push [...]

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