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Sunday 12-21-14

Open Gym 10:00am – 12:00pm

Suggested WOD

Bench Press
Build to a Heavy Single

Cashout
On the Minute x 15
Minute 1 – 10 Bench Press (50%)
Minute 2 – 20 AbMat Sit-Ups
Minute 3 – 40 Double-Unders

EDGE

Rest Day

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Special Holiday Hours:

Open Gym 9AM-11AM Christmas Eve (12/24/14)

Closed Christmas Day (12/25/14)

Open Gym 9AM-11AM (12/26/14)

Open Gym 9AM-11AM (12/31/14)

Closed New Year’s Day (1/1/15)

quote openIt does not matter how slowly you go as long as you do not quote closestop. (Confucius)
 
 

Saturday 12-12-14

TEAM WOD

“Galapagos”

Teams of 2
10 Rounds Total – 5 Rounds Each

10 Handstand Pushups
10 Deadlifts (205/145)
10 Thrusters (95/65)
10 Toes to Bar

Partners complete full rounds before alternating.

EDGE

Every two minutes, for 20 minutes:
Clean x 1 rep
Loads per set (by %) – 65, 75, 80, 85, 90, 90+, 95, 95+, 101+, 101+

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Special Holiday Hours:

Open Gym 9AM-11AM Christmas Eve (12/24/14)

Closed Christmas Day (12/25/14)

Open Gym 9AM-11AM (12/26/14)

Open Gym 9AM-11AM (12/31/14)

Closed New Year’s Day (1/1/15)

quote openHealth is the greatest gift, contentment the greatest wealth, faithfulness the best relatquote closeionship. (Buddha)

 

 
 

Friday 12-19-14

WOD

“Sweet Tooth”

AMRAP 10:

15 Wall Balls (20/16)
12 Box Jumps (24/20)
9  Pull-Ups

EDGE

Six sets of:
Front Squat x 1 rep
Rest as needed
Loads per set by % of your 1-RM CLEAN – 75, 85, 90, 95, 95+, 95+
(resist the urge to go heavier here…we’ll do some testing tomorrow)

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Special Holiday Hours:

Open Gym 9AM-11AM Christmas Eve (12/24/14)

Closed Christmas Day (12/25/14)

Open Gym 9AM-11AM (12/26/14)

Open Gym 9AM-11AM (12/31/14)

Closed New Year’s Day (1/1/15)

 

quote openThe roots of education are bitter, but the fruit is squote closeweet. (Aristotle)
 
 

Thursday 12-18-14

WOD

“Big Hippo”

21 – 15 – 9 – 15 – 21

Power Cleans (135/95)
Pushups
40 Double-Unders after each round

For Time

EDGE

Rest Day

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Special Holiday Hours:

Closed Christmas Eve (12/24/14)

Closed Christmas Day (12/25/14)

Open Gym 9AM-11AM (12/26/14)

Open Gym 9AM-11AM (12/31/14)

Closed New Year’s Day (1/1/15)

 

quote openHappiness depends upon oursequote closelves. (Aristotle)

 

 
 

Wednesday 12-17-14

WOD

Overhead Squat

Build to a heavy single

 

OTM x 15

One: 7 Overhead Squats #135/#95

Two: 45 second Plank

Three: 7 Strict Chest to Bar Pull-ups

EDGE

Every minute, on the minute, for 12 minutes:
Minute 1 – 30 seconds of Muscle-Ups
Minute 2 – 30 seconds of Handstand Walk
Minute 3 – 30 seconds of Toes to Bar

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quote openScience is not only a disciple of reason but, also, one of romance and passion. quote close(Stephen Hawking)
 
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