Wednesday, April 26, 2017

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MOVE WOD:
6 Rounds
9 Deadlifts (155/225)
12 Pullups
15 Air Squats
**1 Min Work/1 Min Rest

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The best preparation for good work tomorrow is to do good work today.
– Elbert Hubbard



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Tuesday, April 25, 2017

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MOVE WOD:
E2M
Push Press
5-3-3-1-1-1
then…
30-25-20-15-10-5
Pushups
*25 Double Unders after each round

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I’m not afraid of storms, for I’m learning how to sail my ship.
– Louisa May Alcott



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Monday, April 24, 2017

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MOVE WOD:
Five 3-minute rounds of:

10 Front Squats (130/185)
10 Box Jumps (24/28)
Row for max calories

Rest 3 minutes between rounds.

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Whatever you are, be a good one.
– Abraham Lincoln



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Friday, April 21, 2017

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X Men Friday:
“Multiple Man”
Issue No. 7
For time:
500 Meter Row
24 Clean & Jerk (w:95 m:135)
750 Meter Row
18 Push Press (w:95 m:135)
1K Meter Row
12 Overhead Squats (w:95 m:135)

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Too much of a good thing can be taxing.Read More

Thursday, April 20, 2017

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MOVE WOD:
4 Rounds
1 Min Max Double Unders
1 Min Max Pushups
1 Min Max Swings (50/70)
2 Min Rest

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Between saying and doing, many a pair of shoes is worn out.
– Iris Murdoch



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Wednesday, April 19, 2017

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MOVE WOD:
“Holleyman”
30 rounds for time of:
5 Wall Ball Shots (14/20)
3 HSPU
1 Power Clean (155/225)

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Try not to become a man of success, but rather try to become a man of value.
– Albert Einstein



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Tuesday, April 18, 2017

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MOVE WOD:
For Time:
50 Pull Ups
400m Run
40 V Ups
400m Run
30 Pullups
400m Run
20 V Ups
400m Run

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If you fall behind, run faster. Never give up, never surrender, and rise up against the odds.Read More

Monday, April 17, 2017

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MOVE WOD:
E2M
Front Squat
5-3-3-1-1-1
then…
7 Min AMRAP:
12 SADB OH Lunge (35/55)
10 Burpees

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We are going to have peace even if we have to fight for it.
– Dwight D. Eisenhower



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Friday, April 14, 2017

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X Men Friday:
“Darkchylde”
Issue No. 125
15 Min AMRAP:
1 Rope Climb (6:1)
6 Deadlifts (155/225)
9 HSPU
12 Slam Balls (15/20)
15 Box Jumps (20/24)

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No winter lasts forever; no spring skips its turn.
– Hal Borland



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Thursday, April 13, 2017

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MOVE WOD:
4 Rounds:
100m SADB Farmers Carry (50/70)
50yd Sea Lion
15 Burpees

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Happiness is good health and a bad memory.
– Ingrid Bergman



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