Saturday WOD 20150228

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Partner WOD 

Card Game

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Friday WOD 20150227

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Workout 15.1
Complete as many rounds as possible in 9 minutes of:
15 Toes-to-Bar
10 Deadlifts 115/75
5 Snatches 115/75

Workout 15.1a

6 minutes to find 1-rep-max clean and jerk

Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.

Post total reps and maxes to comments.

Thursday WOD 20150226

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 No Yo!Ga tonight. We will have a regular class at 7:30

No 8:30AM class today. We will have regular evening classes as long as the weather is ok.

Partner WOD

As Many Reps as Possible in 20 Minutes of:

20 Alternating Pull-Ups 10 Tandem Burpees 20 Alternating Box Jumps 24/20 10 Tandem Toes to Bar 20 Medball Clean and Toss 20

Post total reps to comments.

Wednesday WOD 20150224

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No 6:30 or 7:30 class tonight. 

Turkish Get-Ups

5×3 each side

-Then-

21-15-9

Deadlifts  225/155 Ring Dips

Post loads and times to comments.

Tuesday WOD 20150224

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Lori’s Birthday WOD :)

For Time:

530m Run
53 Sit-Ups
53 Double Unders
53 Wallballs 20/14
53 Kettlebell Swings 53/35
53 Burpees
53 Walking Lunges

Post times to comments.

Monday WOD 20150223

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Take 15 minutes to find a one rep max Clean & Jerk.

-Then-

“TABATA” Row for Calories Push-Ups Sit-Ups Box Jump 24/20 *Complete all 8 rounds before moving to next movement

Post maxes and total reps to comments.

Saturday WOD 20150221

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“TEAM OPEN TEST”

Teams of 2 complete AMRAP 20 of:
100 WallBalls 20/14
100 Double Unders
80 Box Jumps 24/20
80 Toes to Bar
60 Chest to Bar
60 Burpees
40 Cleans 145/105
40 Jerks 145/105
20 Snatch 145/105
20 Muscle Ups

Post total Reps to comments.

Friday WOD 20150220

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Take 15 minutes to work up to a heavy behind the neck snatch grip push press.

-then-

For Time:

5 Unbroken Double Unders
5 Burpees
10 Unbroken Double Unders
5 Burpees
15 Unbroken Double Unders
5 Burpees
20 Unbroken Double Unders
5 Burpees
25 Unbroken Double Unders
and back up
* 10 Minute time cap. 

Post loads and times to comments.

Thursday WOD 20150219

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Sorry there is no Yo!Ga tonight.

For Time:
500m Row
4 Rounds of:
20 Wallballs 20/14
40 Russian Kettlebell Swings 53/35

Post times to comments.

Wednesday WOD 20150218

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“Bradshaw”

10 rounds for time of:

3 Handstand Push-Ups
6 Deadlift 225/155
12 Pull-ups
24 Double-Unders

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Enlarge image

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, 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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