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Thursday October 30, 2014

Posted on Oct 29, 2014 | 0 comments

Please arrive between 5 and 530 tonight for our Halloween Partner competition! And don’t forget your pumpkin! :) …and your costume of course! 

 

Strength:

10 Minute EMOM:

2 Push Press, adding weight each round…

 

WOD: (also for CF MELT)

4 Rounds for time:

Row 400m

Run 400m

15 Hand Lift Push-ups

1 Rope Climb

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Wednesday October 29, 2014

Posted on Oct 28, 2014 | 0 comments

Hope that your costumes are ready for Thursday! Don’t forget your pumpkin!!! Can’t wait! :)

 

WOD:

“Death By Thrusters” 95#/65#

Perform 1 Thruster the 1st minute, 2 the 2nd minute, 3 the 3rd minute, until you cannot complete the reps within the given minute.

 

REST 5 MINUTES

 

10 Minute AMRAP:

20 Double Unders

15 Kettlebell Swings 53#/35#

20 Walking Lumge Steps (bodyweight)

 

CF MELT:

“Death by Burpee”

REST 5 MINUTES

 

20 Minute AMRAP:

50 Jumpropes

15 Ball Slams

20 Walking Lunge steps

Run 250m

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Tuesday October 28, 2014

Posted on Oct 27, 2014 | 0 comments

Skill Warm- Up:

9 Minute EMOM:

Minute 1: 2 Rope Climbs

Minute 2: 5/3 Muscle Up or Transtitions from the floor

Minute 3: 4 Turkish Get-ups (2 each arm)

 

WOD:

Run 400m

30 Dumbbell Snatch (alternating) 50#/35#

30 Burpees to a plate

Run 800m

20 Dumbbell Snatch 50#/35#

20 Burpees to a plate

Run 1000m

10 DB Snatch 50#/35#

10 Burpees to a plate

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Monday October 27, 2014

Posted on Oct 26, 2014 | 0 comments

Hope everyone had a FUN weekend!! Back to the grind!!! 

THIS Thursday is our IN HOUSE partner competition!!! Hope you have your costumes ready! Reminder that there will be no 4,5,6pm classes on Thursday! AND please bring ONE pumpkin per team. Must be at least a medium sized pumpkin, people! :) Please arrive between 5 and 530 so we can start on time! 

 

Strength:

Overhead Squat

Every 90 seconds for 12 Minutes, perform 3 Overhead squats, adding weight each round!

 

WOD:

5 Rounds for time:

10 Power Cleans 135#/95#

10 Handstand Push-ups

10 Overhead Squats 135#/95#

10 Strict Pull-ups

 

CF MELT:

5 Rounds for time:

10 Front Squats

10 Hand Release Push-ups

10 Deadlifts

10 Pull-ups

Run 250m

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Friday October 24, 2014

Posted on Oct 23, 2014 | 0 comments

HAPPY 25th BIRTHDAY ANDREW!!!! Hope you have an absolutely AMAZING day!!!!! :)

 

Strength:

MAX OUT Front Squat!!!!

 

WOD:

“Happy Birthday Andrew”

For time:

Run 250m w/  plate 45#/25#

25 Air Squats

25 Ground to Overhead w/ plate 45#/25#

Run 250m w/plate

25 Sit-ups

25 Overhead Walking Lunges w/ plate

Run 250m w/ plate

25 Hand-Lift Push-ups

25 Wall Balls 20#/14#

Run 250m w/ plate

25 Burpees to plate

25 Ball Slams 50#/35#

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Thursday October 23, 2014

Posted on Oct 22, 2014 | 0 comments

How is everybody doing on our PALEO CHALLENGE???!! Staying strong hopefully?! The time to build that willpower is NOW! The holidays are quickly approaching! :)

 

Skill Warm-up:

9 Minute EMOM:

Minute 1: 10 Ring Dips

Minute 2: 10 Alternating Pistols

Minute 3: 15 Barbell Good Mornings

 

WOD:

5 Rounds for time: (rest included)

50 Double Unders

12 Hang Power Snatch 95#/65#

9 Overhead Squats 95#/65#

REST 1 MINUTE after each round 

 

CF MELT:

5 Rounds for time:

Row 500m

15 Hand Lift Push-ups

15 Ball Slams

100 Jumpropes

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