Month: March 2016

Happy Birthday Noah!

Strength Behind-the-neck jerk 1-1-1-1-1-1-1 Warm-up Dynamic Squat Shuffles Butt Kicks (no measure) Row 1000m 21 double unders 15 squats 9 box jumps Workout of the Day Noah Aweau’s B-DAY WOD (14 – 3/31/02) 14 Min. AMRAP 14 Pull-ups 14 Deadlift 14 Russian Twists Run 200m

Overhead Squats/Burpees

Warm-up Dynamic Sampson Stretch Toe grab squat to stand (no measure) AMRAP 8 min. Run 400m Max rounds of Cindy 5 Pullups 10 Pushups 15 Squats Workout of the Day AMRAP 15 min. 100 OH Squats (75/55) *EMOM – 3 Burpees

Run/KtoE/Goblet Squats/Sit-ups

Strength Deadlift 10-10-10-10-10 reps Warm-up Dynamic Iron Crosses Figure Four (no measure) 3 Rounds 5 Burpees 15 Sit-ups 10 Lunges Workout of the Day 2 Rounds (3 Rounds) 400m Run 10 KtoE (t2b) 200m Run 20 Goblet Squats (53/35) 100m Run 30 Sit-ups (strict sit-ups)

Double Unders/Row/Weighted Step-ups

Warm-up Dynamic Karaoke 100ft Groiners x5 ea. leg (no measure) 2 Rounds 200m Run 10 V Ups 10 Goblet Squats 1o Burpees Workout of the Day For time: 100 double-unders 50-calorie row 25 step-ups with dumbbells or kettlebells (53/35 – 24/20)

Happy Birthday Amber!

Warm-up Dynamic Good Mornings PVC Passthroughs (no measure) 20 Air squats 20 Weighted box step ups 20 Push ups 20 push press Workout of the Day Amber A.’s BDAY WOD Buy-in: 1971m Row 1 Round (2 rounds) 24 Sit-ups (GHD) 24 KBS (53lb/35lb) 24 Deadlifts (185/135) 42 Single Jump rope (double unders) 3 K to …

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Happy Birthday Ana!

Strength Front Squats 3×5 Warm-up Dynamic Groiners Lunge & Twist (no measure) Shuttle Run 20 Goblet Lunges 12 KB Snatches 20 squat jumps Workout of the Day Ana’s BDAY WOD 3 Rounds (adv. – 4 Rounds) 29 Thrusters (95/65) Run 400m 29 Front Rack Lunges (95/65)

Memorial WOD

Warm-up Dynamic High Knees Arm Circles (no measure) Run 400m EMOM 5 min. 5 Push-ups 5 Squats “Erik” Partner WOD 100 Lateral Burpees P1 – Holds a plank P2 – Lateral burpees (jumping over partner who is in plank position) *Switch (when needed or when partner breaks plank position) 100 Partner Situp med ball tosses …

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Happy Birthday Aaron C.!

Strength Thruster 1-1-1-1-1-1-1 reps Warm-up Dynamic Inch Worm Walking Quad Stretch (no measure) 2 rounds 10 KBS 5 Burpees 10 Sit-ups Workout of the Day Aaron C.’s B-DAY WOD 3 Rounds Amrap 5 min. 3 Clean & jerk (135/95) 7 Wall Ball (2 for 1) 37 double unders (185 singles) *1 min rest between rounds …

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