WODs

Saturday – August 5, 2017

** 31 HEROES ** 31 Minute AMRAP Partner WOD to honor the 31 Heroes who gave their lives on August 6, 2011 8-6-11 reps in memory of August 6, 2011 8 Thrusters (155/105#) 6 Rope Climbs (15 ft. ascent) 11 Box Jumps (30/24) Partners: Like the warriors of our armed services, this WOD is ab
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Friday – August 4, 2017

Strength/Technique: 20 Min to build to heavy 2 rep thruster *annotate weight For Time: 30-20-10 Cal Row Thruster 96/65 *10 Min Timecap
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Thursday – August 3, 2017

Strength/Skill : 30 Min Snatch technique work Hero “Randy” 75 Power Snatches 75/55
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Wednesday – August 2, 2017

Back Squat 5-5-5-5-5
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Tuesday – August 1, 2017

Hero “Jennifer” 26 Min AMRAP 10 pull-ups 15 KB Swings 53/35 20 Box Jumps 24″/20″
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Monday – July 31, 2017

3 RFT 800m Run 10 Deadlift 315/225
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Saturday – July 29, 2017

Coach’s Choice
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Friday – July 28, 2017

Strength/Technique: 20 Min to work on Snatch “Karabell” 10 RFT 3 Power Snatches 135/95 15 Wall Balls 20/14 *20 Min Timecap
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Thursday – July 27, 2017

For Time: “Fran” 21-15-9 Thrusters 95/65 Pull-ups immediately into: Run 1 Mile CF Mainsite WOD 8 Feb 17
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