Workout of the Day

Four rounds for time of:
Row 500 meters
Rest 3 minutes

Austin Malleolo 1:28.2, 1:27.0, 1:28.5, 1:29.1.
Graham Holmberg 1:31.0, 1:33.1, 1:34.5, 1:34.4
Rob Orlando 1:27.8, 1:34.8, 1:37.3, 1:38.2
Kim Malz 2:00.1, 2:02.0, 2:00.5, 2:00.2
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Three rounds, 9-6-and 3 reps, for time of:
165 pound barbell Thrusters
Muscle-Up

Rob Orlando 2:44, Austin Malleolo 3:17, Graham Holmberg 3:41, Peter Egyed 3:54, Pat Sherwood 4:05, Mike McKenna 4:12, Kristan Clever 4:19 (115lbs), Heather Bergeron 5:29 (115lbs), Miranda Oldroyd 6:44 (115lbs).
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“Kelly”

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Kim Malz 32:57 (24″ box, 14lb ball). Post time to comments.

Stephanie Racine, New Species Athlete

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Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

Pat Sherwood 5:52, Dave Leys 6:38, Kim Malz 7:56 (95lb thruster, 32lb vest), Russ Malz 10:25.

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Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

Pat Sherwood 5:52, Dave Leys 6:38, Kim Malz 7:56 (95lb thruster, 32lb vest), Russ Malz 10:25.

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Remember those who have fallen, never forget 9/11.

“The Seven”

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Kristan Clever 22:58 (98lb thruster, 205lb dead, 1.5pood KB), Heather Bergeron 26:10 (95lb, 170lb, 1.5pood), Valerie MacKenzie Voboril 29:37 (95lb, 205lb, 1.5pood), Mel Ockerby 30:12 (95lb, 170lb, 1.5pood), Rebecca Voigt 33:26 (95lb, 205lb, 1.5pood), Kim Malz 34:21 (95lb, 175lb, 1.5pood). Post time to comments.

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“Helton”

Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees

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“Fran”

21-15-9

Thrusters, 95 lbs
Pullups

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