Day

October 27, 2014
*** Mike, Patrick, Rich, and Bryan’s WOD “Karen” 150 Wall Balls for time. Strength: 12 min EMOM Even: 5 CTB 10 Squats Odd: 10 Supermans WOD: 4 rnds – 10 KBS (55/35) – 10 TTB – 10 OH Lunges (45/25) – 5 Power Snatch (135/105) – 10 Burpees
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                **Due to the HOA competition this weekend there will be no kids class or mod squad class this Friday. **This Saturday there will only be the 9am class. “Blake” 4 Rounds – 100 foot Walking lunge with plate held overhead (45/25) – 30 Box jump (24/20) –...
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              **Due to the HOA competition this weekend there will be no kids class or mod squad class this Friday. **This Saturday there will only be the 9am class. Strength: Overhead Squat Find 3rm from the rack WOD: 5 RFT (12 min cap) – 20 D/U – 7 Power...
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                        **Due to the HOA competition this weekend there will be no kids class or mod squad class this Friday. **This Saturday there will only be the 9am class. Skill: Death By Pull Ups ** Max minute 20 *** when they fall off 15...
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                                    **Due to the HOA competition this weekend there will be no kids class or mod squad class this Friday. **This Saturday there will only be the 9am class. Strength: Find 1 rm Power Snatch WOD: Teams of...
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                **Due to the HOA competition this weekend there will be no kids class or mod squad class this Friday. **This Saturday there will only be the 9am class. Skill Work: 10 min EMOM Even: 4 HSPU and 8 TTB Odd: 5 Ring Dips and 1 Rope Climbs...
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Strength: Back Squat 7×3 WOD: 10 min. AMRAP 2 Hang Cleans (135/95) 2 Push Jerk (135/95) 2 Front Squats (135/95) 4 4 4 * up by 2 every round **Due to the HOA competition this weekend there will be no kids class or mod squad class this Friday. **This Saturday there will only be the...
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                Complete as many rounds and reps as possible in 10 minutes of: – 60 Bar-facing burpees – 30 Overhead squats (120/90) – 10 Muscle-ups
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