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Life changing fitness

WOD - May 30, 2014

5/24/2014

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Picture
Speed:
5 Rounds:
5 Cone Suicides
(post score for all 5 rounds)

MetCon:
For time:
75/55 pound Thruster, 30 reps
15 foot Rope climb, 3 ascents
75/55 pound Thruster, 20 reps
15 foot Rope climb, 2 ascents
75/55 pound Thruster, 10 reps
15 foot Rope climb, 1 ascents

Bonus:
Hang Squat Snatch
3-3-3-3-3

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WOD - May 29, 2014

5/24/2014

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Picture
Strength:
Single Arm Deadlift
2-2-2-2-2

MetCon: 
Partner WOD
100 Pull Ups (Partner must hold 45# Plate Overhead)
200 Deadlifts (225/155) (Partner must hold Plank)
300 KB Swings (55/35) (Partner must hold Deadlift bar)

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WOD - May 28, 2014

5/24/2014

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Picture
MetCon:
10 Rounds
1:00 Row (Cal)
     :15 Rest
:30 Push Ups
     :15 Rest
1:00 Double Unders
     :15 Rest
:30 Sit Ups
     :15 Rest


Bonus:
Gymnastic Work.
Hand Stand Walk, L-Sit, Front Lever, etc



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WOD - May 27, 2014

5/24/2014

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Picture
MetCon 1
100 Strict Shoulder Press (75/45#)
(taken from floor)
Every time you put the bar down you must do 10 – v-ups

10:00 Time Cap

MetCon 2:
20:00 AMRAP
5 Hang Snatch (115/75)
10 Hang Clean (115/75)
15 Burpees

Strength Bonus:

7:00 AMRAP 
Unbroken
3 Strict Pull Ups
5 Chest to Bar Pull Ups
7 Kipping pull ups

Only Unbroken Rounds (all 15 reps) Count


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WOD - May 26, 2014

5/24/2014

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Picture
Strength:
Split Squat
4-4-4-4

Metcon:
10 Rounds:
15 Wall Ball (20/14)
5 Burpees
200m Run

Strength Bonus:
2 Rounds
25 Supermans
1:00 plank
25 Hollow Rock
1:00 Plank

Conditioning bonus:
8 x row 250m rest 1:00    

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WOD - May 23, 2014

5/22/2014

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Picture
Strength:
30:00 to find 1RM Deadlift

MetCon:
"Cindy"
20:00 AMRAP
5 Pull ups
10 Push Ups
15 Squats

Bonus:
20:00 Mobility

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WOD - May 22, 2014

5/21/2014

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Picture
Jerk:
20:00 to find new 1RM

MetCon:
“Nancy”
 
Five rounds for time of:
Run 400 meters
15 - Overhead squat (95/65)

Bonus:
20:00 Mobility Work    

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WOD - May 21, 2014

5/20/2014

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Picture
Strength:
30:00 to find 1RM Clean 

MetCon:
"Christine"
3 rounds of:
500 m row
12 reps of deadlift
21 reps of box jump (24/20)

Way to go everyone! We had over 30 Back Squat PR's Tuesday! Some of our guys broke the the 400#, 350#, 300# & 225# barrier for the first time. We saw 4 new members into the ladies 200# + club, almost had a 300# and had many 150# + and 1st time triple digit squats.

Way to go amazing people!

Way to go Brandon and Tanya for setting the top male and female weights of the day!

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WOD - May 20, 2014

5/19/2014

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Picture
Strength:
30:00 to find new 1RM Back Squat:

Metcon:
 2000m row
100 Burpees

Bonus:
20:00 Mobility Work    

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WOD - May 16, 2014

5/15/2014

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Picture

Strength:

Deadlift 2-2-2 as many as possible @ wsorking 1rm

MetCon:

3 Rounds

5 hang clean (185/115)

5 strict toes to bar

Rest 2:00

3 Rounds

7 hang clean (155/95)

7 toes to bar

Rest 2:00

3 rounds

9 hang clean (135/85)

9 knees to bar

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