Monthly Archives: September 2013

Tuesday 10.1.13

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Skill/Mobility

Clean & Jerk

WOD

For time:
10 Clean & Jerk
5 Rounds of Cindy
8 Clean & Jerk
4 Rounds of Cindy
6 Clean & Jerk
3 Rounds of Cindy
4 Clean & Jerk
2 Rounds of Cindy
2 Clean & Jerk
1 Round of Cindy

Monday 9.30.13

Thanks everyone who joined us for Sam's Birthday celebration! Good times!

Thanks everyone who joined us for Sam’s Birthday celebration! Good times!

Strength

Back Squat 5-3-1+

WOD

5RFT
10 Burpee Pull Ups
Run 400m

Skill

Handstands, HS Walk, HSPU, etc

Saturday 9.28.13

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ANNOUNCEMENTS

Hope to see you tomorrow (Saturday) at SGT Peppers to celebrate Coach Sam’s Birthday. Doors open at 6:30pm and it’s guaranteed to be packed! Come ready with your song requests and be ready to have a great time!

New On Ramp starts this Monday, September 30 at 7pm. Be sure to sign up prior to Monday.

Monday deadlines: Wrist Wrap and Progenex pre-orders are due!

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PARTNER/TEAM WOD

For time:

50 Double Unders
10 Burpee Hurdles 12″
50 Push Press 95/65
10 Burpee Hurdles
50 Wall Balls 20/14
10 Burpee Hurdles
50 Hollow Rocks
10 Burpee Hurdles
50 Dips
10 Burpee Hurdles

Friday 9.27.13

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Strength

Pendlay Row 5×5

WOD

For time

10 to 1

Pull Ups
Box Jumps

* 20 Double unders after each round

Thursday 9.26.13

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Strength

Deadlift 3-3-3+

WOD

15min AMRAP
10 KB Snatches (Rt)
10 OH Unilateral Walking Lunges (Rt)
10 KB Snatches (Lt)
10 OH Unilateral Walking Lunges (Lt)

Wednesday 9.25.13

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Skill

Review Clean & Jerk

WOD

E2MOM for 20 minutes…

1 Clean & Jerk

Tuesday 9.24.13

Happy Birthday Coach Sam!

Happy Birthday Coach Sam!

Please join us this Saturday night at Sgt Pepper’s Dueling Pianos for Sam’s Birthday.

WOD

For time:

24 Burpees, then…

3 Rounds
24 Wall Ball 20/14#
24 Power Snatches 75#
24 Ring Push Ups
24 KB Swings 1.5/1 Pood

then….

24 Burpees

Monday 9.23.13

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Strength

Back Squat 3-3-3+

WOD

50 STRICT Pull Ups

* Rest = 10 Push Ups + Sprint to tree stumpĀ 

 

Saturday 9.21.13

WOD

20 min AMRAP
5 KB Front Squats
30ft Monster Walk
10 Toes to Bar
20 Mountain Climbers
30ft Sprint

Friday 9.20.13

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Skill

Tabata hollow rock

WOD

5 Rounds for time of:
Overhead Walk around parking lot
10 Burpee Broad Jumps