Friday, May 31, 2013

Happy Bday KAT 4 RFT 33 KBS (35/55) 33 kb SDLHP 200m swim/400m run Endurance: 3 Rds 400m row/run 3 Rds Cindy Sarah's last WOD We're going to miss you Sarah!!!

Wednesday, May 29, 2013

Back Squat 3-3-3-3-3 Broad Jump to Height 2-1-2-1-2 30 Mtn Climbers (R+L=1) 30 Back Squats (65/95) 30 Wall balls (14/20) 20 Mtn Climbers 20 Back Squats 20 wall balls 10 mtn climbers 10 Back Squats 10 wall balls Endurance Add on/Option: 5 Rds 20 calorie row 20 Ab mat situps

Tuesday, May 28, 2013

Buy in: 50 Dubs 10-9-8-7-6-5-4-3-2-1 Power Snatch 65/95 Burpee 200m run Cash out: 50 dubs Core: 3 Rds 10 Plank walk ups (R+L=1) 15 Wtd GHD 15/25 Endurance option: 10-9-8-7-6-5-4-3-2-1 Burpee 200m run

Monday, May 27, 2013

Memorial Day Murph “Murph” 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run For time. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. In memory of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th 2005.

Friday, May 24, 2013

Warmup: 10 PVC pass thrus 10 Air Squats 10 lunges 10 mtn climbers 10 med ball cleans 10 ghd 10 V-ups 36 Ring Dips-Happy Bitrthday Danny 5 RFT 50 Dubs/150 10 Front Squats 75/115 3 wall walks 10 Front Squats 75/115 50m walking lunge Swim wod: 5 RFT 100m swim 5 in & outs 20... Continue Reading →

Tuesday, May 21, 2013

Back Squat 2-2-2-2-2 Kneeling Jumps 2-1-2-1-2 Kneeling jumps http://vimeo.com/m/56251124 12 min amrap 25 HR pushups 200m run 2 min rest 12 min amrap 25 KBS 35/55 200 m run 2 min rest 100 Dubs/300 singles Coach Julie competing at #4# in Montgomery, AL where she won 1st place Advanced Female

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