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Fri WOD 7/31/15

7/31/2015

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STRENGTH:  Hang Squat Cleans
3 x 3 x 2 x 2 x 2

WOD:  5 Rounds
3 min AMRAP 
3 Snatch 115/75#
6 Lunges
9 Sit ups
 - 1 min rest -
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Thurs WOD 7/30/15

7/30/2015

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STRENGTH/Skill:  HSPU 
5 x 5 

WOD:  3 Rounds
40 D.U. (3:1) 
30 KB Swings
20 Box Jumps
10 Deadlifts 225/155
 - 1 min rest between rounds - 
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Wed WOD 7/29/15

7/29/2015

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STRENGTH:  Shoulder to OH
65% x 3 x 2, 70% x 3 x 2

WOD:  15 min AMRAP 
5 Power Cleans 135/95#
7 Burpees
9 T2B
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Tues WOD 7/28/15

7/28/2015

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STRENGTH:  Front rack Lunges 
4 x 25' 

WOD:  3 Rounds
300 m Run
12 Pull-ups
21 Thrusters 95/65#
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Mon WOD 7/27/15

7/27/2015

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WOD:  Fight Gone Bad
3 rounds of:
Wall-ball 20/16 (Reps)
SDHP, 75/55 (reps)
Box Jump, 24/20 (reps)
Push-press, 75/55 (Reps)

Row (Calories)

***Compare to 2/4/15; 11/13/14; 7/30/14; 
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SPECIAL!! Bootcamp every Saturday @ 8 am

7/25/2015

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Bootcamp classes every Saturday morning @ 8am! Start your weekend off right!  
More info here.

SPECIAL!!!  $20 a month!!!  
No experience needed!  Everyone can join!  Get your beach body back and have fun getting there!  

Register for class here! 
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Fri WOD 7/24/15

7/24/2015

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STRENGTH:  Tabata Abs

WOD:  
Buy-in: 500 m Row
21 - 15 - 9 
KB Swings 53/35#
Lateral bar Burpees 
Deadlifts 185/135#

Snatch High-Pull - 75% (of snatch) x 5 x 3 
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Thurs 7/23/15

7/22/2015

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STRENGTH:  OH Squats 
65% x 3 x 2, 70% x 3 x 3

WOD:  5 Rounds
3 min AMRAP
6 Alt. DB Snatches 55/35#
6 Push-ups
10 Lunges
 - 1 min rest - 

POST WOD STRENGTH:  
6 Rounds of M.E. L-Sit holds
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Wed WOD 7/22/15

7/22/2015

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ENDURANCE:  12 min Endurance WOD

WOD:  3 Rounds
10 Power Cleans 135/95#
10 Shoulder to OH 135/95#
15 Pull-ups
20 Sit-ups

Post WOD: Bench Press 
4 x 8 @ 65-70%
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Tues WOD 7/21/15

7/21/2015

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STRENGTH:  Deadlifts
EMOM x10 min,  3 reps

WOD:  12 min AMRAP
2 - 4 - 6 - 8 - 10 etc....
Wall Balls 20/16
KB Swings 53/35#
Box Jumps 24/20"
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Mon WOD 7/20/15

7/20/2015

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STRENGTH:  Split Jerk

WOD:  15 min running clock
Every 3 min
200 m Run
 - then - 
M.E. Squat Cleans 155/105#
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Fri WOD 7/17/15

7/17/2015

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ENDURANCE:  500 m Row (5 min cap)
 - WOD starts @ 5 min mark - 
WOD:  3 Rounds 
200 m Farmer Carry 45/25
15 Hang Cleans 135/95#
20 Push ups

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Thurs WOD 7/16/15

7/16/2015

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STRENGTH:  HSPU
5 x 5 

WOD:  21 - 15 - 9
DB Thrusters
KB Swings 53/35
T2B
** 50 Double Unders after each round
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Wed WOD 7/15/15

7/14/2015

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STRENGTH: Back Squats  
4 x 8 @ 65-70%

WOD: 3 Rounds for Time: 
300 m Run
20 Push Press 95/65
20 SDHP 95/65
 - 1 min rest - 
   
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Tues WOD 7/14/15

7/14/2015

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STRENGTH/Skill:  Snatch

WOD:  5 rounds of:
1 min max Snatch 75/45# (95/65)
 - 1 min rest - 
1 min max Sit-ups
 - 1 min rest - 
1 min max Wall Balls 20/16#
 - 1 min rest - 
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MuckFest MS 2015 Houston

7/14/2015

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Date: Sat, Nov 14, 2015
Cost: $55 if you sign up by Jun 15
Full Price- $105
MuckFest MS is a mucky romp through mud and obstacles in support of a world free of multiple sclerosis. The run is pure athletic hilarity on a 5K course full of mud and outrageous obstacles. MuckFest MS is something that must be seen to be believed. So by all means, come out to watch or better yet, join us!
Register here!! 
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Mon.7/13/15

7/13/2015

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STRENGTH: Deadlift
Work up to 3RM

Abby's  WOD: 15 min AMRAP
10 Burpees
10 Pull-ups
10 Box Jumps 24/20
10 Alt. Pistols
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Fri WOD 7/10/15

7/10/2015

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STRENGTH/Skill:  Hang Squat Clean
Work up to heavy 

WOD: 15 min AMRAP
50’ Walking OH Plate Lunges 45/25
20 Push Press 75/55#  (115/75)
10 Toes to Bar 


****SATURDAY:  
8 am- BOOTCAMP! 
9 am- CrossFit WOD
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Thurs WOD 7/9/15

7/8/2015

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STRENGTH:  EMOM x 10 min
Odd: 15 Sit-ups
Even: 5 Deadlifts  (@70-75% of 1 RM)

WOD:  ‘Helen’
3 Rounds
400 m Run
21 KB Swings
12 Pull-ups

**Compare to 4/6/15; 6/11/14; 2/19/14
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Wed WOD 7/8/15

7/7/2015

0 Comments

 
STRENGTH:  Back Squats
5 x 5 @ 70-80%

WOD: 
Buy-in: 100 Double Unders
21 – 15 – 9
  Hang Cleans 95/65#  (135/95)
  Burpees
Buy-out: 100 Double Unders
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