13
JAN
2014

Tuesday 1-14

1 Mile Run WOD: 20-18-16-14-12-10 Box Jumps 24/20 KB Swings   Read More →
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12
JAN
2014

Monday 1-13

WOD1: 3 min AMRAP: Row 300m Max rep Snatch 95/65 WOD2: 10 min AMRAP: 20 Squat Snatch 75/55 Run 200 Read More →
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11
JAN
2014
10
JAN
2014

Saturday 1-11

WOD: “The Chief” 5 Rounds of: 3 min AMRAP 3 Power Cleans 135/95 6 Push Ups 9 Squats Rest 1 min between rounds Read More →
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09
JAN
2014

Friday 1-10

WOD: “Murph” 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run * All while wearing 20# weight vest In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s... Read More →
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08
JAN
2014

Thursday 1-9

Double Under practice WOD: 5 Rounds for time: 500m Row Rest 3 min Read More →
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07
JAN
2014

Wednesday 1-8

WOD: For Time: 20 Front Squat 135/95 10 Burpees Run 200m 15 Front Squat 135/95 15 Burpees Run 400m 10 Front Squat 135/95 20 Burpees Run 800m 5 Front Squat 135/95 25 Burpees Read More →
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06
JAN
2014

Tuesday 1-7

WOD1: 12 min AMRAP: Row 250m 10 T2B/K2E 2 Bar Muscle Ups WOD2: 12 min EMOM: Odd: 1 snatch + 4 OHS 95/65 Even: 10 Pull Ups Read More →
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05
JAN
2014

Monday 1-6

WOD: For Time: 50 Double Unders 20 Snatch 95/65 40 Double Unders 16 Snatch 95/65 30 Double Unders 12 Snatch 95/65 20 Double Unders 8 Snatch 95/65 10 Double Unders 4 Snatch 95/65 Read More →
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04
JAN
2014