06
DEC
2013

Saturday 12-7

WOD: “Josh” For time: 21 OHS 95/65 42 pull ups 15 OHS 95/65 30 pull ups 9 OHS 95/65 18 pull ups   SSG Joshua Hager, United States Army, was killed Thursday February 22 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh’s friends and family. Fair Winds,... Read More →
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05
DEC
2013

Friday 12-6

WOD: Row 5K for time   Read More →
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04
DEC
2013

Thursday 12-5

WOD: 10 Rounds for time 12 Box jumps 24/20 2 Squat Cleans 185/135 Read More →
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03
DEC
2013

Wednesday 12-4

WOD: 15 min AMRAP: 10 Sit Ups 10 Shoulder Touches 10 Pistols (alternating) 80’ Bear Crawl Read More →
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02
DEC
2013

Tuesday 12-3

WOD: 21-18-15-12-9 Row for Cal KB Swings 53/35 HR Push ups *Also bring your jump ropes!! Read More →
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01
DEC
2013

Monday 12-2

WOD: “Run Karen Run” For time: Run 400m 50 Wall Balls 20/14 Run 400m 50 Wall Balls 20/14 Run 400m 50 Wall Balls 20/14 Run 400m Read More →
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29
NOV
2013

Saturday 11-30

WOD: “Ryan” 5 Rounds for time: 7 Muscle Ups 21 Burpees* *Must touch 12″ above max standing reach   Ryan Hummert 22 was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He was a Maplewood, Missouri firefighter. Read More →
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28
NOV
2013

Friday 11-29

WOD: For Time: 30 Front Squats 10 T2B Row 250m 20 Front Squats 20 T2B Row 500m 10 Front Squats 30 T2B Row 1000m   Bring your long socks for Rope Climb practice!!! Read More →
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27
NOV
2013

Thursday 11-28

Happy Thanksgiving!! WOD: Teams of 2 / one person working at a time 1 mile Run (8 x 200m alternating) 100 KB Swings 53/35 100 OHS 95/65 100 Pull Ups 1 mile Run (8 x 200m alternating)   Read More →
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26
NOV
2013

Wednesday 11-27

WOD: 5 Rounds for Time: 5 BW Bench Press 10 Box Jumps 24/20 15 Sit Ups 20 Double Unders Read More →
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