Archive for December, 2013

Aren’t Saturdays fun?!

Posted: December 30, 2013 in Uncategorized

6 min amrap
5 dl 275/185
10 burpee over bar
50 du
Rest 4 min
6 min amrap
4 hang squat cleans 185/135
8/6 hspu
Rest 4 min
2 power snatches 135/85
2 bar mu
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Lordy Lordy look who’s 40

Posted: December 30, 2013 in Uncategorized

See the photo too much to list 😉 happy birthday Saundra!!!
Apollo

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Fun with rowing

Posted: December 30, 2013 in Uncategorized

Strength
15 min to find
5rm back squat

Wod
For time
1000m row
50 thrusters 45
30 ring rows
25 thrusters
500m row

Taking advantage of the extra rowers
Apollo

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Holiday week schedule

Posted: December 30, 2013 in Uncategorized

Schedule for the upcoming holiday week;
Monday 30th
No 5:30
9:30
12:00
No 4:00
5:00
6:00
Tuesday ; same (no 6pm)
Wednesday
10:00am only
Thursday; same as Tuesday
Friday; same as Monday
Saturday; normal

Xmas eve!

Posted: December 26, 2013 in Uncategorized

12 days of Christmas
200m run or 250 row
2 snatches 155/105
3 thrusters 155/105
4 mu
5 burpees
6 ttb
7 ctb
8 kbs 95/70
9 box jumps 30/24
10 hspu
11 GTOH
12 man makers 45/30

12 days of Christmas is performed exactly as the song goes… 1,2/1,3/2/1,4/3/2/1…. All the way to 12 down to 1. This is a ton if fun I hope you all enjoyed the workout and the company that’s what’s it’s all about.
Apollo

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Diane

Posted: December 26, 2013 in Uncategorized

Strength
Max dl

Wod
21-15-9
Dl 225/155
Hspu

Some huge prs in the box today who say you have to Deadlift to get a stronger dl 😉
Apollo

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Schedule revision

Posted: December 23, 2013 in Uncategorized

Schedule revision for the upcoming holiday week;
Thursday dec. 26
5:30am dropped (canceled)
9:30am added
Friday dec. 27
5:30am dropped (canceled)
9:30am added