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Life changing fitness

WOD - April 1, 2013

3/31/2013

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Find 5RM Touch & go Deadlift

Then:
12:00 AMRAP

3 - Burpees
5 – Deadlift
7 – V-Ups
9 – Step Down Box Jumps
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WOD - March 28, 2013 - "Debbie"

3/27/2013

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Picture


3 rounds for time:
28 Russian Twist V-Ups
32 Lunges
4 Rope climbs
1 Tire Flip

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WOD - March 27, 2013 - "COE"

3/26/2013

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Picture


Ten rounds
•    95 pound Thruster, 10 reps
•    10 Ring push-ups

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

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WOD - March 26, 2013 - Bradshaw

3/25/2013

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Picture
10 rounds of:

  • 3 Handstand push-ups
  • 225 pound Deadlift, 6 reps
  • 12 Pull-ups
24 Double-unders

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, WA, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, AK, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle.

He is survived by his parents, Paul and Mary, and brother Robert.

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WOD - March 25, 2013 - DB Snatch & " Randy"

3/24/2013

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Picture


Find 1RM Single arm DB Snatch

Then:

"Randy"

75 Power Snatch (75/55#)


In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

Our thoughts and prayers go out to Officer Simmons' wife and two children.

First posted 13 February 2008

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WOD - March 22, 2013 - Open WOD 13.3

3/21/2013

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12:00 AMRAP
150 Wall Balls (20/14)
90 Double Unders
30 Muscle Ups
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WOD - March 21, 2013 - Met Con to the Max

3/20/2013

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2:00 max of:

Row
Burpees
Sled drag
Shuttle Sprints
Rope Pulse
Seal Jacks
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WOD - March 20, 2013 - Squat 5x5 and Team WOD

3/19/2013

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Back Squat
5-5-5-5-5

Then:

Team WOD

6:00 AMRAP
Partner Med Ball Squat Toss
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WOD - March 19, 2013

3/18/2013

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WOD - March 18, 2013 - "Clean Up Time"

3/17/2013

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Find 1RM Dumbbell Squat Clean

then for time:

10 - 1 of:
Pull Ups
Clean (135/95)
after completion of last clean go immediately into 50 (25 each leg) Lunges with the bar in the front rack position.
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