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Saturday 11/17/17 Team WOD

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In teams of two, complete as many rounds and reps as possible in 30 minutes of:
Run 400 Meters
15 Box Jumps
15 Thrusters (75/55#)
15 Kettlebell Swings (53#/35#)

Only one partner may be working on the triplet at a time, and the other partner will be completing the run. Partners will switch tasks once the running partner returns. Keep track of total reps completed.

WOD Friday, November 17, 2017

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Performance
.
A) EMOM alt between:
5 Bench Press
150′ Farmer Carry
.
B)AMRAP in 20min of:
15 C2B Pull-Ups
15 GHD Sit-Ups
500m Row
.
Fitness
.
A) Same
.
B)AMRAP in 20min of:
30 Sit-Ups
15 Pull-Ups
400m Row
.
FitCamp
.
A) 1x1200m Run (0-10)
2x800m Run (10-17)(17-24)
3x400m Run (24-27)(27-30)(30-33)
4x200m Run (33-35)(35-37)(37-39)(39-41)
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Cash Out: 100 Sit-Ups
.

WOD Thursday, November 16, 2017

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Performance
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A) Every 2min x 5, complete: 1 Power Clean + 1 Clean + 1 Front Squat
.
B)3 Rounds For Time of:
12 Power Cleans, 155#/115#
21 Handstand Push-Ups
.
Fitness
.
A) EMOM for 10min, alt between:
2 Power Cleans + 2 Front Squats
150m Run
.
B)3 Rounds For Time of:
12 Power Cleans, 95#/65#
21 DB Shoulder Press/Box HSPU/Pike Push Up
.
FitCamp
.
A) For Time:
Buy In: 100 Jump Rope
5 Rounds of:
20 Parallette Lateral Jump Overs
20 Plank to Push Up
20 Russian KB Swings
Cash Out: 100 Jump Rope
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B)1k Row For Time
.

WOD Wednesday, November 15, 2017

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When there’s box jumps and GHD sit-ups in the workout but you don’t want to waste time transitioning 😂
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Performance
.
A) 20min to establish 1RM Back Squat
.
B)5 Rounds For Time of:
75′ Overhead Walking Lunges, 45#/25#
21 Burpees
.
Fitness
.
A) 4 Rounds of:
400m Run
10 Back Squats
1min Rest
.
B)5 Rounds For Time of:
75′ Walking Lunges
15 Burpees
.
FitCamp
.
A) Every 5min for 25min:
150′ Prowler Push
150m Farmer Carry
75sec Plank Hold
.
B) EMOM for 12min, alt between:
45sec mini band Glute Bridges
45sec Hollow Hold
45sec mini band Wall Sit Hold

WOD Tuesday, November 14, 2017

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Performance
.
A) EMOM for 8min alt between:
3 Deadlifts
ME Strict Pull-Ups
.
B)AMRAP in 9min of:
12 cal Assault Bike
24 Push Ups
48 Double-Unders
.
Fitness
.
A) EMOM for 8min alt between:
3 Deadlifts
15 Ring Rows
.
B)AMRAP in 9min of:
12 cal Assault Bike
24 Push Ups
48 Single Unders
.
FitCamp
.
A) 3 Rounds, For Reps of:
1min Wall Balls
1min KB SDHP
1min Step-Ups
1min DB Push Press
1min Assault Bike
1min Rest
.
B)3 Rounds, not for time of:
15 Hip Extensions
15 Shot Guns
1min Plank

WOD Saturday, November 11, 2017

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Veterans Day WOD – a day to honor veterans:
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The Three Wise Men was creates to bring awareness to veteran suicides in the U.S. Between 25-50 Veterans commit suicide every day in America.
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The “Three Wise Men” were three brothers: Jeremy Wise, Ben Wise, and Beau Wise. They were warriors — Jeremy a SEAL, Ben an Army Green Beret, and Beau, USMC Infantry. Tragically both Jeremy and Ben were killed in action. Beau remains on active duty.
Our efforts recognize the sacrifice of Jeremy and Ben, but we’re focused on honoring Beau and those like him who returned from combat and are trying to live with the legacy of combat daily.
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“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch, 135#/95#
10 Burpees Over the Barbell
.
Rest 2 minutes, and then…
.
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans 135#/95#
20 Pull-Ups
.
Rest 2 minutes, and then…
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“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs, 24”/20”
30 Wall Ball Shots, 20#/14#

WOD Friday, November 10, 2017

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Performance
.
A)EMOM For 10min
1 snatch pull + 1 snatch
.
B)For time:
115/75# overhead squats, 30 reps
15 muscle-ups
115/75# overhead squats, 20 reps
10 muscle-ups
.
Fitness
.
A)EMOM For 10min
1 snatch pull + 1 snatch
.
B)30 overhead squats, 45/35
15 Muscle-up transitions
20 overhead squats, 45/35
10 Muscle-up transitions
.
FitCamp
.
A)5 Rounds For Time of:
50 Wall Balls
100 Jump Ropes
40 Wall Balls
80 Jump Rope
30 Wall Balls
60 Jump Rope
20 Wall Balls
40 Jump Rope
10 Wall Balls
20 Jump Rope
.
B)3 Rounds of:
30sec Russian Twists
30sec Rest
30sec Penguin Sit-Ups
30sec Rest
30sec Superman Hold
30sec Rest

WOD Tuesday, November 7, 2017

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Performance
.
A)Every 90sec for 3sets if each
180/180 degree box handstand walking drill
30sec suitcase hold, ea. side
.
B)Four rounds for time:
25 Assault bike cals
25 Pull-up
25 Box jump
25 Kettlebell Swing, 53/35
.
Fitness
.
A)Every 90sec for 3sets of each:
ME box handstand hold
30sec suitcase hold, ea. side
.
B)Four rounds for time:
20 Assault bike cals
15 Pull-up
20 Box jump
15 Kettlebell Swing, 53/35
.
FitCamp
.
A)Tabata
Air Dyne
Jumping Squats
Push Ups
Sit-Ups
.
B. 5x400m Run, every 4min