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Life changing fitness

WOD - April 1, 2015 - "DT"

3/31/2015

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Strength:
12:00 EMOM
0:00 - 3:59
3 reps
4:00 – 7:59
2 Reps
8:00 – 12:00
1 Rep
Hang Power Snatch

MetCon:
"DT"
Five rounds of:
12 Deadlift (155/105)
9 Hang power clean, (155/105)
6 Push jerk, (155/105)

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. 
Timothy is survived by his wife Megan and one-year old son T.J.     

Endurance:
10:00 Row for Calories

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Happy Birthday Shannon!

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WOD - March 31, 2015 - "Foo"

3/30/2015

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Foo

170-lb. bench presses, 13 reps
Then, complete as many rounds as possible in 20 minutes of:
7 chest-to-bar pull-ups
77 double-unders,

2 Squat Clean Thrusters (170/110)
28 sit-ups


Sgt. Gary "Foo" Morales, of the Port St. Lucie County Sheriff's Office in Florida, died Feb. 28, 2013. Morales, 35, was fatally shot during a traffic stop. The Air Force veteran was employed by the St. Lucie County Sherriff's Office for 12 years and had just been promoted to Sergeant Deputy. He is survived by his wife, Holly; daughters, Brooklyn and Jordan; parents, William and Candy; brothers, Brian, Ken and Brad; grandmother, Romanita Rodriguez; and eight nieces and nephews.


Strength  Class:
10:00 EMOM
2 Rep Squat Clean
 
20:00 E2MOM
Power Clean, Push Press, Push Jerk, Split Jerk Complex

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"March 30, 2015 - ""Penny" & "Hansen"

3/29/2015

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Warm up
"Penny"
40 Turkish Get Ups (40/30)
40 Russian Twists (40/30)

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Metcon:
All this week, leading up to Good Friday, we will be honouring those who have given their lives for our Freedom. Our 1st Hero WOD is:

"Hansen"
Five rounds:
30 reps, Kettlebell swings (75/55)
30 Burpees
30 sit-ups

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. 

Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine)




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WOD - March 27, 2015 - "Open 15.5"

3/26/2015

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OPEN 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters


M 95 lb.  F 65 lb.


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WOD - March 26, 2015

3/25/2015

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Strength:
Med Ball toss for Distance 30/20

Metcon:
20:00 AMRAP
50 Rope Slams
50 DB Snatch
50 Russian Twists
50 Bar Roll outs
50m Plate Hut


 Strength  Class:
Thursday Strength Class will resume after the Open.


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WOD - March 25, 2015

3/24/2015

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Crain
2 rounds for time of:
34 push-ups
50-yard sprint
34 deadlifts, 135 lb.
50-yard sprint
34 box jumps, 24-inch box
50-yard sprint
34 clean and jerks, 95 lb.
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots, 20-lb. ball
50-yard sprint
34 pull-ups
50-yard sprint



Officer Michael “Freight” Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.

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WOD - March 24, 2015

3/23/2015

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Strength: 
EMOMx7: Front Squat - Climbing
Min 1: 7 reps
Min 2: 6 reps
Min 3: 5 reps
Min 4: 4 reps
Min 5: 3 reps
Min 6: 2 reps
Min 7: 1 rep

EMOMx7: Thrusters - Climbing
Min 1: 7 reps
Min 2: 6 reps
Min 3: 5 reps
Min 4: 4 reps
Min 5: 3 reps
Min 6: 2 reps
Min 7: 1 rep

MetCon:
8 rds
7 Burpees
6 Box Jumps (24/20)
5 Thrusters (95/65)


Strength  Class:
Back Squat
3-3-3-3-3

OH Squat
1-1-1-1-1
Picture
Dan got his first ever RX'd HSPU's in 15.4! Way to go Dan!
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WOD - March 23 - "Happy B-Day Kaitlyn"

3/22/2015

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Strength:
Death by C2B Pull Ups

EMOM complete an increasing # of C2B Pull Ups until unable to continue

MetCon: "Kaitlyn"

15:00 a
3 pull ups 
23 double unders 
26 sit-ups

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WOD - March  20, 2015 - Open 15.4

3/19/2015

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OPEN 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.



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WOD - March 19, 2015

3/18/2015

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Strength:
Wide Grip Bench Press
3-3-3-3-3

Metcon:
20:00 AMRAP
50 Cal Row
50 Med Ball side slam
50 Landmines
50 Sit Ups
50m Side Plank Shuffle

Strength  Class:
Thursday Strength Class will resume after the Open.


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