Friday 160429

by carney on April 28, 2016

Chris gets up the rope during the 0630 team WOD.

Chris gets up the rope during the 0630 team WOD.

Max for the day in 10 minutes:
Power snatch + hang snatch, 1 rep

Then, in as few sets as possible:
75 overhead squats, 55 kg

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Thursday 160427

by carney on April 27, 2016

Laura gets air for box jumps during the 0530 group WOD.

Laura gets air for box jumps during the 0530 group WOD.

“Riley”
For time:
Run 1.5 miles
150 burpees
Run 1.5 miles

If you’ve got a weight vest or body armor, wear it.

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Wednesday 160427

by carney on April 26, 2016

Hillary barbell presses as Dave, Brett, and Nick grind away during the 0530 group WOD.

Hillary barbell presses as Dave, Brett, and Nick grind away during the 0530 group WOD.

Complete as many rounds as possible in 20 minutes:
5 commando pull-ups
7 renegade rows, using two 45 lb dumbbells
9 box jump overs, 24 in

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Tuesday 160426

by carney on April 26, 2016

Dave and Mark squat during the 0530 group WOD.

Dave and Mark squat during the 0530 group WOD.

Max for the day:
Snatch balance, 1 rep

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Monday 160425

by carney on April 25, 2016

Curtis gets to work cleaning dumbbells during the 1200 group WOD.

Curtis gets to work cleaning dumbbells during the 1200 group WOD.

“Nicole”
Complete as many rounds as possible in 20 minutes:
Run 400 m
Max rep pull-ups

Your score is the number of pull-ups completed in each round.

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Friday 160422

by carney on April 22, 2016

Steph and Terra press and squat during the 0530 group WOD.

Steph and Terra press and squat during the 0530 group WOD.

For time:
1 mile carry, 45 lb
Run 1 mile

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Thursday 160421

by carney on April 21, 2016

Nick and Hillary, and the rest of the 0530 team grind through 50 toes to bar during the WOD.

Nick and Hillary, and the rest of the 0530 team, grind through 50 toes-to-bar during the WOD.

For time:
50 box jumps 24 in
50 sumo-deadlift high pulls, 20 kg
50 pistols
50 toes to bar
50 thrusters, 20 kg
50 pull-ups
50 burpees
50 double unders

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Wednesday 160420

by carney on April 20, 2016

Robby pulls deadlifts during the 0530 group WOD.

Robby pulls deadlifts during the 0530 group WOD.

For max load:
Push presses, 3-3-3-3-3 reps

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Tuesday 160419

by carney on April 19, 2016

Tim and Dave pull deadlifts during the 0530 group WOD.

Tim and Dave pull deadlifts during the 0530 group WOD.

For time:
9 deadlifts 100 kg
5 muscle-ups
15 deadlifts 100 kg
7 muscle-ups
21 deadlifts 100 kg
9 muscle-ups

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Monday 160418

by carney on April 18, 2016

Jerod and Abby pull deadlifts during the 0530 group WOD.

Jerod and Abby pull deadlifts during the 0530 group WOD.

For max load:
Back squat, 3-3-3+ reps

Then, five rounds for time:
10 split cleans, using two 45 lb dumbbells
3 legless rope ascents

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