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Archive | April, 2014

Wednesday April 30, 2014

Workout of the Day:
For time:
Run 400 meters
30 Handstand push-ups
40 Toes to bar
30 Push press (95/65)
40 Front squats (95/65)

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Tuesday April 29, 2014

Happy Birthday Tim D!
Workout of the Day:
Bench Press 5-5-5-5-5
Then:
Three Rounds for time:
31 Burpees
31 Sit-ups
31 Double Unders
Endurance Wod:
250 meter row at 60% effort
rest 1 minute
500 meter row at 60% effort
rest 3 minutes
Max effort 1500 meter row
Score is 1500 meter row time.

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Monday April 28, 2014

Workout of the Day:
“Nasty Girls”
3 rounds for time of:
50 Squats
7 Muscle-ups
135/95 pound Hang power cleans, 10 reps

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Saturday April 26, 2014

Workout of the Day:
In teams of two, with one partner working at a time, complete the below for time:
50 Thrusters 75/55
Then:
Three Rounds of:
30 Box Jumps
50 KB Swings
Then:
50 Thrusters 75/55

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Friday April 25, 2014

Workout of the Day:
Shoulder Press 3-3-3-3-3
Then:
For time:
Row 500
20 Handstand Push-ups
30 Knees to Elbow
40 Burpees
50 Double Unders
Run 400

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Thursday April 24, 2014

Workout of the Day:
Hang clean touch and go 2-2-2-2-2
Then:
Five rounds for time of:
50 ft. Overhead Walking lunge (45/25)
15 Hang Cleans (95/65)
Endurance Wod:
250 meter row at 60% effort
rest 1 minute
500 meter row at 60% effort
rest 3 minutes
Max effort 1000 meter row
Score is 1000 meter row time.

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Wednesday April 23, 2014

 Workout of the Day:
“Helen”
Three Rounds for time:
Run 400 meters
21 KB Swings 53/35
12 Pull-ups

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Tuesday April 22, 2014

Workout of the Day:
Every minute on the minute for 10 minutes:
Snatch x 2
Then:
Five rounds for time:
7 Hang power snatches (95/65)
8 Toes to Bar
9 Burpees
Endurance Wod:
Row 150 meters x 10
Rest 1 minute between rounds.

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Monday April 21, 2013

Reminder: There is only one class this Monday, open gym 8-10 a.m.
Workout of the Day:
Three rounds for time of:
800 meter run
15 Handstand push-ups (sub is 30 push-ups)
5o Double-unders

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Saturday April 19, 2014

Reminder:  Gym Will Be Closed Today.
We will be open Holiday Hours on Monday, April 21st: Open Gym -8am to 10am.
We will return to our normal Schedule Tuesday, April 22nd.

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