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Friday 08-01-14

WOD

21-15-9:

Front Squats #135/#95

Kettlebell Swings #70/#53

400m Run

For Time

EDGE

Power

1) Pause Clean (2 count at top of knee):arm

Coach Ron hanging with the World’s Fittest.

quote openA man must be big enough to admit his mistakes, smart enough to profit from them, and strong enough to correct them. quote close(John C. Maxwell)

 

 
 

Thursday 07-31-14

WOD

AMRAP 12:

10 Burpees

25 Double-Unders

EDGE

Power

1)Squat: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed

Accessories

1)Front Squat: 3×10 AHAP

The first Kids class starts today at 6PM. Get your little one signed up!

Check out the Nutrition Section for a new Paleo Challenge information and Tips.

quote openWhen your work speaks for itself, don’t interrupt. quote close(Henry J. Kaiser)

 
 

Wednesday 07-30-14

WOD

Overhead Squat

Build to a Heavy Single

Snatch Balance

Build to a Heavy Single

Squat Snatch

Build to a Heavy Single

EDGE

Rest

quote openWe must let go of the life we have planned, so as to accept the one that is waiting for us. quote close(Joseph Campbell)

 

 
 

Tuesday 07-29-14

WOD

AMRAP 20:

50 Wallballs 20/16

50 Double-Unders

40 Box Jumps

40 Toes to Bar

30 Chest to Bar Pull-Ups

30 Burpees

20 Power Cleans #145/#100

20 Jerks #145/#100

10 Snatches #145/#100

10 Muscle-Ups

Post total reps in the 20min.

EDGE

Power

1)Jerk from Blocks: 5rm

2)Strict Press: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed

quote openObsessed is just a word the lazy use to describe the dedquote closeicated. (Unknown)

 
 

Monday 07-28-14

WOD

5 Rounds:

7 Deadlifts #275/#185

30 Air Squats

7 Strict Handstand Pushups

For Time

Edge

Power

1)Deadlift: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed

Accessories

1A) 3X10 Strict Weighted Pull-Ups – heaviest possible, rest 60 sec.

1B) 3X20 Reverse Hypers – heaviest possible, rest 60 secs

Just spectating.

quote openA woman whose smile is open and whose expression is glad has a kind of beauty no matter what she weaquote closers. (Anne Roiphe)

 
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