Workout of the Day

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“Diane”

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Michael Giardina 2:15, Dadi Reynir Kristleifsson 2:34, Chris Gosler 3:18, Heather Bergeron 4:54 (185lbs), Kristan Clever 5:13 (225lbs), Michelle Kinney 7:15 (185lbs), Rebecca Voigt 9:03 (225lbs), Kevin Montoya 9:12 (freestanding).

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“When your life flashes before your eyes, make sure you’ve got plenty to watch.”
– Anonymous

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“Helen”

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Kevin Montoya 7:19, Rob Orlando 7:21, Heather Bergeron 8:38 (1 pood), Austin Malleolo 9:05, E.C. Synkowski 9:53 (1 pood).
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“Jackie”

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Mikko Salo 5:24, Austin Malleolo 5:34, Tommy Hackenbruck 5:42, Pat Sherwood 5:55, Kevin Montoya 6:13, Kristan Clever 7:13 (45lbs), Heather Bergeron 8:00 (45lbs), Rebecca Voigt 8:03 (45lbs), Katie Hogan 8:17.
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“Excess, upon occasion can be exhilarating, because it prevents moderation from acquiring the deadening effect of a habit. ”
– Somerset Maugham

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Push press 3-3-3-3-3-3-3 reps

Dave Lipson 265lbs. Post loads to comments.

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“Collin”

Six rounds for time of:
Carry 50 pound sandbag 400 meters
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps

Kristan Clever 24:09 (35lb bag, 85lb PP, 24″ box, 65lb SDHP), Rebecca Voigt 24:36 (35lb bag, 85lb PP, 24″ box, 65lb SDHP), Carey Kepler 25:13 (40lb bag, 85lb PP, 24″ box, 65lb SDHP), Lisa Thiel 26:28 (40lb bag, 85lb PP, 24″ box, 65lb SDHP), E.C. Synkowski 34:23 (37lb bag + 20lb vest, 83lb PP, 24″ box, 65lb SDHP), Heather Bergeron 35:14 (51lb bag, 83lb PP, 24″ box, 65lb SDHP).

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.

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Seven rounds for time of:
5 Handstand push-ups
185 pound Deadlift, 10 reps
10 Chest to bar pull-ups
20 Double-unders

Austin Malleolo 7:51, Kevin Montoya 8:58, Rich Fronning Jr. 9:14, Travis Holley 9:42, Rob Orlando 10:19, Laurie Galassi 10:36 (125lbs), Kristan Clever 10:40 (135lbs), Chris Gosler 12:15, Danielle Edmundson 13:08 (125lbs), Rebecca Voigt 13:29 (135lbs), Elyse Umeda 14:08 (125lbs), Heather Bergeron 14:09 (135lbs).

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Hang power clean 3-3-3-3-3-3-3 reps

Dave Lipson 305lbs, Tim Burke 255lbs, Mike Burke 240lbs, Austin Malleolo 233lbs, Mike McKenna 225lbs, James Hobart 218lbs, Katie Hogan 185lbs, Crystal McReynolds 175lbs, Heather Bergeron 171lbs, Rebecca Voigt 170lbs, Kristan Clever 163lbs, Miranda Oldroyd 150lbs, Michelle Kinney 145lbs.

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“Even in social life, it is persistency which attracts confidence more than talents and accomplishments.”
– Edwin P. Whipple

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