Monthly Archives: October 2013

Happy Halloweeeeeennnn…

I dare you to wear a costume!
WARMUP: 5m AMRAP, Strict Pull-ups
WOD: 3 Rounds
15 Deadlift 225/155 20 Ring Dips
40 Wall Ball 20/14
80 Double Unders Scale the weight accordingly, do NOT use 225/155 if you can only do 1 or two reps at a time. You should at least be doing your first set of deadlifts unbroken. Double the double...
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Gross

1. High Bar Back Squat Find a 1rm You have 20 minutes from the start of your class, warm up as long or as little as you want. The wod will start at exactly 20 minutes after the start time of your class. Good LUCK! Lets see some friggin PRs on the board before Thursday! It is time...
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Humph

Strength: Press 5-5-5-3-3-3 WOD: 4 Rounds 5 HSPU 5 Muscle Ups/15 CTB Pullups/15 Pullups/15 bodyrows 10 Box Jumps 24/20 20 Situps...
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Ladder

Please pay attention to your bookings, we have still not gone a single day without a "no show"....you will notice on the whiteboard there is a NO SHOW box. 1st no show - 20 burpees 2nd no show - 40 burpees 3rd no show - 60 burpees 4th no show - 1000 burpees If your name is on the board,...
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