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Tuesday 09-30-14

WOD

“Chula”

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Front Squats 155/105
200 Meter Run after each round

For Time

EDGE

Bring A Friend Days is just around the corner. Mark your calendars for Oct 6th and 7th.

quote openThe will to win, the desire to succeed, the urge to reach your full potential… these are the keys that will unlock the door to personal excellquote closeence. (Confucius)

 

 
 

Monday 09-29-14

WOD

“Filthy 50″

50 Box Jumps 24″
50 Jumping Pull-Ups
50 Kettlebell Swings 35/25
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Press 45/35
50 Hip Extensions
50 Wallballs 20/14
50 Burpees
50 Double unders

For Time

EDGE

 

Bring A Friend Days is just around the corner. Mark your calendars for Oct 6th and 7th.

quote openThink left and think right and think low and think high. Oh, the thinks you can think up if only youquote close try! (Dr. Seuss)

 

 
 

Sunday 09-28-14

Open Gym 10:00am – 12:00pm

Suggested WOD

Deadlift
5 – 4 – 3 – 2 – 1

“Burner”

AMRAP 5: Burpee Burpee Box Jumps 24/20
On the Minute – Complete 7 Deadlifts 225/155

EDGE

Rest Day

Bring A Friend Days is just around the corner. Mark your calendars for Oct 6th and 7th.

quote openIn the end, it’s not the years in your life that count. It’s the life in your years. quote close(Abraham Lincoln)

 
 

Saturday 09-27-14

TEAM WOD

“Big Boat Race Relay”

Teams of 3:

Two Rounds:
9 x 200 Meter Run
9 x 300 Meter Row

One teammate works while the others rest.
Each teammate completes 3 relays at each station.

EDGE

Establish a 1RM Front Squat

Bring A Friend Days is just around the corner. Mark your calendars for Oct 6th and 7th.

quote openI say what I want to say and do what I want to do. There’s no in between. People will either love you for it or hate youquote close for it. (Eminem)

 

 

 
 

FRIDAY 09-26-14

WOD

“Tondero”

30-20-10:   Squat Clean 135/95
15-10-5:     Strict Handstand Pushup

For Time

EDGE

Establish a 1RM Clean and Jerk

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

 
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