Workout of the Day

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

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Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

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For Your Enjoyment

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“Annie”

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

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WOD

“Eva”

Five rounds for time of:
Run 800 meters (Sub Row)
2 pood Kettlebell swing, 30 reps
30 Pull-ups

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Skill Work:
Row skills and sdhp clean up

WOD:
3 rounds of AMRAP in each minute of:

Row, (calories for reps)/
Situps/
Sledge strikes/
Box jumps/
Sumo deadlift high pull, 65/45lbs

Post total reps to comments.

Coming soon…Saturday skill work classes…

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Warm Up
Spiderman Stretch Series

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

Post total time and weight used to Comment Section

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Start Practicing!

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WarmUp
Sprint Starts

WOD
10 Burpees

Then 21-15-9
Dumbell Thrusters
KB Swings

Then
10 Burpees

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“Wittman”

Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24″ box

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

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WarmUp
Max Box Jump Reps

WOD
4 Rds for Time
10 Burpees
15 Pull Ups
25 Thrusters 45#/15#
50 Sit Ups

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