Monthly Archives: October 2011

Tuesday, November 1, 2011

Skill: 10:00 of 1 arm kb snatch work MetCon: Member WOD Tuesday “Donkey Kong” by Mike Kratz 5 rft w/ 1:00 rest between rounds 50 du (scale=50 lateral bar jumps) 2 hspu 4 pull ups 6 ground to oh (115#/85#) … Continue reading

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Monday, October 31, 2011

Strength: Romanian deadlift 5×5 MetCon:”12 Little Monkeys Jumping on the Bed” AMRAP in 12:00 12 box jumps (24″/20″) 12 goblet squats (70#/53#) 12 sit ups Ap: 200m farmer’s carry w/ kb or db

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Sunday, October 30, 2011

Open Gym: noon-2 Advanced Lifting: noon-2

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Saturday, October 29, 2011

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during … Continue reading

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Friday, October 28, 2011

Strength: “Death by Thruster” (95/65), start at 5 MetCon: “Lifetime” (compare to 9/24/10) 3 RFT: 10 burpees 20 cf push ups 30 squats 40 sit ups 50 du AP: 20 kb figure 8’s

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Thursday, October 27, 2011

END OF CHALLENGE WOD (compare to 9/19) WOD #1: Max unbroken oh press/jerk (85#/55#). Unbroken = no more than 3 seconds rest at shoulders. WOD #2: 2:00 max air squats WOD #3: “Axphyxiation” by Kason 3 RFT: 200m run 150 … Continue reading

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Wednesday, October 26, 2011

Skill: 10 x :10 HS hold, working to one armed HS hold MetCon: “TeaCup” AMRAP in 12:00 3 push jerk (135#/95#) 5 front squat (135#/95#) 7 t2b AP: 10 wall climbs Board bosses: Leigha (22:50) and Tony (early morning) (29:29). … Continue reading

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Tuesday, October 25, 2011

MetCon: “Kelly” 5 RFT: 400m run 30 box jumps (24/20) 30 wall shots (20/14) AP: Tabata sit ups Board Bosses: 1,000m row=Bryant (3:27) and J Wahl (3:56); WOD Mike K (9:40) and Kelly (10:05). Coach: Chris=row (3:30) and WOD (7:49)

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Monday, October 24, 2011

Speed/Stamina: 1,000m row for time (Compare to 5/25) MetCon: “UpChuck” 15 pull up buy in/cash out 15-12-9-6-3 OH Squat (95#/65#) Bar-facing Burpees AP: 10 tire flip and jumps

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Sunday, October 23, 2011

Open Gym: noon-2:00pm Advanced WOD: noon-2:00pm

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