Monthly Archives: September 2011

Saturday, October 1, 2011

“Fire Team Fun” Teams of 4 (every rep of every movement must be done together) Buy-in / Cash-out: 50m Buddy Drag (switch and return) 3 RFT 5 team push-ups 10 caterpillar Med-ball pass (20#) 15 team squat toss 1 team … Continue reading

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Friday, September 30, 2011

Strength: overhead squats 3 x 5 MetCon: “Skyline WOD w/Mod” 400m Run 12-9-6 Bear Complex (115#/75#) – power clean, front squat, press, back squat, rack press Burpee Box Jump (24″/20″) 400m run AP: challenge goals and/or 3 x 1:00 plank … Continue reading

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Thursday, September 29, 2011

Skill/Strength: TGU 3×3 each arm MetCon: “Nasty Sunshine” 21-15-9 Dead Hang Pull-ups (Mod: kipping chest to bar) Ring dips Pistols AP: challenge goals and/or 10 x :10 L-sit (p-bar, parallette, rings, box) choose your poison Board bosses = strict press … Continue reading

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Wednesday, September 28, 2011

Strength: Strict Press 3-3-3-1 MetCon: “Badger Traps” Buy in/Cash out: 5 HSPU 200m OH plate carry (45#/25#) 8 Ground to Overhead (115#/75#) 100m OH plate carry 6 Ground to Overhead 50m OH plate carry 4 ground to Overhead AP: challenge … Continue reading

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Tuesday, September 27, 2011

Skill/strength: 3 x 5 weighted push ups MetCon: “Girls Rule” Hopper Each class picks 4 slips from the drum. Every class will be a surprise! And we all know how y’all loooooove surprises! Each of the 4 slips will have … Continue reading

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Monday, September 26, 2011

Stamina: max timed wall sit MetCon: ” Vertical Vertigo” AMRAP in 12:00 3 wall climbs 6 med ball squat clean (20#/14#) 9 box jumps (24″/20″) AP: challenge goals and/or tabata flutter kicks

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Saturday, September 24, 2011

MetCon: Hero WOD “Bull” 2 Rounds for Time – (2-3 Person Teams – 1 Person works at a time; scale as needed) 200 DU (600 su) 50 OH Squat (135#/95#) 50 Pull Ups 1 Mile Run (Each round broken into … Continue reading

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Friday, September 23, 2011

Skill: PVC Clinic (deadlift, power clean, squat clean, push press, push jerk, back squat, sdhp) MetCon: “Dr. Octopus” (KB and Bar weight kept the same throughout) 400m run 8 deadlift (135#/95#) 8 power cleans 8 push jerk 8 Back Squat … Continue reading

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Register for Barbells for Boobs – Sunday, Oct. 16th at 1:00pm

B4B Registration Link Click here to register. Men and Women, Rx and Scaled.

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Thursday, September 22, 2011

Skill: PVC squat snatch work for 10:00 MetCon: “Snatch & Dubs” (compare to 5/12/11) 5 RFT 15 Squat Snatch (65/45) 20 DU AP: challenge goals and/or 50 Med Ball Toss Situps w/ Partner Board bosses: deadlift = Sidia & Big … Continue reading

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