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8/27/14

Strength WOD: 15min to establish your heaviest  set of 1 Strict Press + 2 Push Presses Conditioning WOD: 50x Double Unders 30x Wallballs (20/14) 30x Box Jumps (24″/20″) 50x Double Unders 20x Wallballs 20x Box Jumps 50x Double Unders 10x Wallballs 10x Box Jumps

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8/26/14

Strength WOD: Working on perfecting the Mechanics of the Clean & Jerk Conditioning WOD: 10RFT 1x Clean & Jerk 5x Pull-Ups 10x Push-Ups 15x Squats

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8/25/14

Strength WOD: 15 minutes Weighted Pull-Ups in sets of 3 This is also a opportunity to work on negative and weighted negative pull-ups Conditioning WOD: Death By Kettlebell Headcutters With a continuously running clock perform 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, and so on, continuing to […]

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8/24/14

Gymnastics Skill WOD: Min 0-3: Accumulate as much time in a L-Hold on the pull-up bar Min 3-7: Work on Handstand Kickups and/or Free standing Handstands Min 7-10: Accumulate as much time in a L-Hold on the pull-up bar Conditioning WOD: 15min AMRAP 5x V-Ups 7x Supermans 9x Plated Overhead Lunges (45/25)

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8/23/14

Conditioning WOD: 7RFT 8x Ring Push-Ups 8x Chest to Bar Pull-Ups 200m run with a Medball

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8/22/14

Conditioning WOD: ‘The Levittown Crippler’ 150x Wallballs (20/14) Run 1 mile For time

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8/21/14

Conditioning WOD: 21-15-9-9-15-21 Kettlebell Swings (53/35) Burpees

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8/20/14

Hero WOD: “Falkel” U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel Complete as […]

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8/19/14

Conditioning WOD: “Angie“ For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats

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8/18/14

Conditioning WOD: 4RFT Run 400m 20x Back Squats (135/95) 20x Burpees