Tuesday, October 17, 2017

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MOVE WOD
4 Rounds
In 3 Mins:
40 Lunges
20 Swings (35/55)
Max Calorie Row
*rest 2 Mins

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Greatness is a road leading towards the unknown.
– Charles de Gaulle



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Monday, October 16, 2017

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MOVE WOD
E3M
Shoulder Press
5-5-5-5
then…
8 Min AMRAP
HSPU
Box Jump (24/28)
*Add 1 Rep Each Per Round

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I know not age, nor weariness nor defeat.
– Rose Kennedy



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Friday, October 13, 2017

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X Men Friday
“Nocturne”
Issue No. 128
4 Rounds
5 Power Snatches (80/115)
10 Strict Pullups
15 Overhead Squats
20 Pushups
25 Cal Row

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The finest steel has to go through the hottest fire.
– Richard M. Nixon



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Thursday, October 12, 2017

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MOVE WOD:
6 Rounds
2 Min AMRAP:
6 Hang Power Cleans (95/135)
9 Toes To Bar
12 Lateral Hops
rest 2 Mins

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Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence.
– Helen Keller



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Wednesday, October 11, 2017

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MOVE WOD:
Tabata, AHAP
SADB Swing
SADB Push Press
Goblet Squat
SADB Snatch

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Good, better, best. Never let it rest. ‘Til your good is better and your better is best.
– St. Jerome



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Tuesday, October 10, 2017

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MOVE WOD:
5 Muscle Ups
50 Double Unders
4 Muscle Ups
40 Double Unders
3 Muscle Ups
30 Double Unders
2 Muscle Ups
20 Double Unders
1 Muscle Up
10 Double Unders

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You exist only in what you do.Read More

Monday, October 09, 2017

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MOVE WOD:
5 Rounds
5 Back Squats (80%)
100m Run
15 Burpees
100m Run

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The soul that is within me no man can degrade.
– Frederick Douglass



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Friday, October 06, 2017

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X Men Friday
“Warlock”
Issue No. 53
For time:
54 Tire Flips
800 Med Ball Carry (w:14 m:20)
54 OH Walking Lunge Steps (w:35 m:45)
20 Wall Climbs
54 Box Jumps (w:24″ m:28″)

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Fortune befriends the bold.
– Emily Dickinson



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Thursday, October 05, 2017

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MOVE WOD
8 Rounds
200m
6 DB Hang Clean & Jerk (35/55)
10 V Ups

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Put your heart, mind, and soul into even your smallest acts. This is the secret of success.
– Swami Sivananda



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Wednesday, October 04, 2017

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MOVE WOD
E3M
Deadlift
5-5-5-5
then…
5 Rounds
In 2 Mins:
Calorie Row (15/20)
Max Rep Pushups

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With the new day comes new strength and new thoughts.
– Eleanor Roosevelt



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