Warmup: 10 minutes ~ Athletes Choice
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Buy-in: 1 minute max rep KBS 70/55#
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Strength: OTM X 12 Minutes
3 Push Press ~ taken from the floor (athlete picks weight)
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WOD: For Time
400 meter run
25 pullups
30-20-10 of
wallballs 20/16#
box jumps
25 pullups
400 meter run
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Endurance: meet at ECC @ 6 am
2x400 meters
2x800 meters
2x1200 meters
1x1600 meters
Saturday
Warmup: Coaches Choice
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Marc Small | Age 29 | Collegeville, Pennsylvania
U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.
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Sunday
Sunday Funday - 7 am ~ Anyone is welcome even non members
Open Gym/Amnesty - Pick a workout you may have missed or work on a skill
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Monday
Warmup: 60 Medball Squat Clean Thrusters
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Strength: OTM x 10 minutes of
3 - Overhead Squats ~ Athlete Picks the weight
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WOD: **From CrossFit.com on 1/23/18
12-9-6 reps for time of:
Hang squat cleans
Burpee bar muscle-ups
Men: 165 lb.
Women: 115 lb.
Scaling
This workout is a sprint. Pick a load for the clean that allows you to perform multiple reps, and a burpee muscle-up option you can cycle quickly. If you are unsure of loading or modifications, select lighter and easier options and go faster.
Intermediate Option
12-9-6 reps for time of:
Hang squat cleans
Burpee chest-to-bar pull-ups
Men: 125 lb.
Women: 85 lb.
Beginner Option
12-9-6 reps for time of:
Hang squat cleans
Burpees
Men: 65 lb.
Women: 45 lb.
Warmup: 10 minute ~ Athlete's Choice
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SuperSet ~ Not for time
4 Rounds of
Lying Dumbell Flies x 12
Standing KB High Pull x 12
Dips x 12
Weighted Ring Rows x 12
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OTMx 10 minutes
1 Rope Climb
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SuperSet #2 ~ Not for Time
4 Rounds of
10 Dumbell Bench Presses
10 Seated Dumbell Curls
6 OLY bar Roll outs
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OTMx12 minutes of
100 meter Sprints
