12.7.13

Willy

3 rounds of:

800m Run

5 Front Squats (225, 155#)

200m Run

11 Chest to Bars

400m Run

12 Kettlebell Swings (70, 53#)

U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on May 11, 2012, while conducting combat operations in Helmand province, Afghanistan. He is survived by his mother and step-father Cindy Lee and Ward Easterling, father and step-mother Mitchell Boyd and Tammy Wilson, brothers Chad, Alex and Curtis, and sister Layne.

12.4.13

Weightlifting Wednesday
Snatch Compex:
5 sets of – Power snatch, squat snatch, overhead squat


Giant Sets:
3 sets of -
15 GHD Sit-ups
20 Hip Extensions
25 second L-sit

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12.3.13

Cat Fight

EMOM 30:

Odd: Burpees

Even: Row for Cals

The first 2 minutes each athlete will work for :40 totaling as many burpees and calories as possible.

For the remaining 28 minutes you will try to match those numbers you established during the first 2 minutes.

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December is a slow time of year for people coming out to the gym, to combat that, I'm going to try the following - whoever records the most scores on the website, will get a free unlimited membership for January.  Not the highest or best scores, just show up, do the WOD, record your score on the site.  Lately I've filled in the scores for everyone, I won't be doing that this month for the competition, let's get our winter sweat on!

12.2.13

Blanka
100 Double Unders
10 Muscle Ups
20 Squat Clean Thrusters (135, 95#)
10 Muscle Ups
100 Double Unders

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Blanka is a Troll