Monthly Archives: May 2013

Members Workout….

Here is the workout and heat times for members during the Air Squats For Autism event on Saturday. Heats start EXACTLY at 10:15 in groups of 5. Doors will open at 9:45am. The workout for the members will be: 200m Run with a plate 45/25 3 rounds: 30 squats 20 sit ups 10 burpees 200m run with a plate 45/25 Each athlete will...
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BulletProof!

Athletes: 1. Find a new 500m Row time. Row 500m AFAP! 2. WOD LEVEL 1 4 rounds for time 7 Deadlifts 135/95 20 double unders 7 Clean and Jerk 135/95 LEVEL 2 4 rounds for time 7 Deadlifts 115/75 20 double unders/60 singles 7 Clean and Jerk 115/75 LEVEL 3 3 rounds for time 7 Deadlifts 85/55 60 single unders 7 Clean and Jerk 85/55 Competitors: 1a. Bench Press 5×5, rest :60 1b. 5×10 CTB Pullups,...
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Robaxacet

For Time: 10 Thursters 95/65 15 KB Swings 53/35 20 Thursters 95/65 25 KB Swings 53/35 30 Thursters 95/65 35 KB Swings 53/35...
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Hi there!

Athletes: With a running clock. 1) EMOM 5 Minutes - Row 200M 2) EMOM 5 Minutes - 8 Burpees 3) EMOM 5 Minutes  - 6 Box Jumps 30/24 4) Run 1 mile AFAP No rest in between each, this will work in heats with 5 athletes going at a time. EMOM means every minute on the minute. You rest with...
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