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Blog 2017-05-19T14:11:14+00:00
607, 2017

WOD: Friday 7/7/17

3 Rounds:
75 DU
50 Air Squats
25/18 Calorie Row

507, 2017

WOD: Thursday 7/6/17

AMRAP 15:
15 Toes-to-Bar
15 Hand Release-Push-ups
150m KB Farmers Carry (70’s/53’s)

407, 2017

WOD: Wednesday 7/5/17

Front Squat – Heavy Single
Push Press – Heavy Single
Thruster – Heavy Single
EMOMx 10:
Odd Minutes: 200m Run
Even Minutes – 5 Thrusters
*athletes choice of weight

307, 2017

WOD: Tuesday 7/4/17

7x
4 PC’s 185/120
17 Pushups
then
76 Wallballs
241 Single unders

L2: 135/95
L1: 55/35

***July 4th Hours 8am and 9am only***

307, 2017

WOD: Monday 7/3/17

GRACE
30 Clean and Jerks 135/95

L2: 95/65
L1: 55/35

***July 4th Hours 8am and 9am only***

3006, 2017

WOD: Saturday 7/1/17

“Daniel”
50 Pull-Ups
400 Meter Run
21 Thrusters (95/65)
800 Meter Run
21 Thrusters (95/65)
400 Meter Run
50 Pull-Ups

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

***July 4th Hours 8am and 9am only***

2906, 2017

WOD: Friday 6/30/17

5 Rounds:
10 Power Snatches (95/65)
10 Box Jump-Overs (24/20″)

***July 4th Hours 8am and 9am only***

2806, 2017

WOD: Thursday 6/29/17

Tabata
(8 x :20 on/:10 off)
Air Squats
Sit-ups
Push-ups
Calorie Row

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