FRAN

SHORT AND SWEET DEATH TODAY!

WOD~

"Fran"

21-15-9

Thrusters (95/65#)

Pull ups

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WOD~

FS 3x5

Then...

AMRP12

10 ground to overhead anyway (95/65#)

100m sprint

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Annie Are You OK?

WOD~

"Annie are you Ok?"

21-15-9

Row for Calories

Thruster 65/45#

Cleans 65/45#

SDHP 65/45#

WallBall 20/14#

Burpees

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WOD~
Max clean and jerk
Then....
Tabata Mash up sets!
1. Tabata squats / box jumps
Rest 2 min
2. Tabata pull ups / push ups
Rest 2 min
3. Tabata hallow hold / superman hold

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Seventh Heaven

WOD~ "7th Heaven"
7 rds:
7 thrusters (95/65#)
7 pull ups
7 burpees

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FIRE POWER!

BZ showing off his guns -- I still wish we had a before picture! :) Looking good BZ!

WOD~

Bench Press 3x5

Then....

"Annie"
50-40-30-20-10
Double unders
Sit ups

If you can't do double unders, sub triple single skips.
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Nick Joins the 400 Club!

Nick pulls 400lbs on his DL! Our 400 club is growing!

WOD~

100m lunge

100m sprint

21 DL (225/185#)

100m lunge

100m sprint

15 DL

100m lunge

100m sprint

9 DL

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CONGRATULATIONS NICK AND JASMINE!

CONGRATULATIONS TO NICK AND JASMINE WHO GOT MARRIED THIS PAST WEEKEND!

WOD~

21-15-9

400m run

snatches 95/65#

OHS

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Hoover Ball Photos~ Part Duece!

WOD~

Two parts-->

Part one: "Helen"

3 rounds:

400m run

21 KB swing

12 pull ups

Then...

Part 2:

Tabata sit ups and tabata squats, no rest between tabata sets

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Hoover Ball Photos Part 1

WOD~
BS 3x5
Bench 3x5

Then...

Team Row
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Pictures from our Memorial Day Hero WOD. Oh what a day!!! More will be following from our Hoover Ball match so stay tuned!

WOD~ "Elizabeth"
21-15-9
Squat Cleans 135/95#
Ring Dips

THEN...
400m OH walk w/ weighted plate heeheehee (insert evil laugh here) :)

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It's Gotta Be the Shoes! :)

Nick pulls a 400lb deadlift and joins BZ in the 400 Club! It must be the shoes!!!!
Way to go Nick!

WOD~ "Dirty 30" (This is the little sister of the Filthy Fifty)

30 Box jumps
30 Jumping pull ups
30 KB swings (55/35#)
30 Walking lunges
30 KTE
30 Push press 45/35#
30 Back extensions
30 Wall balls (20-14#)
30 Burpees
30 Double unders

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WOD~"DT"
5 Rounds:
12 DL (155/108#)
9 HPC
6 jerks

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