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Archive for December, 2016

Happy New Year Sunday 1.1.2017

Happy NEW Year! Rest Day Closed

Saturday 12.31.2016

“10-1 New Years Fun” With a partner, relay style, complete the following for time: 10-9-8-7-6-5-4-3-2-1 Power Snatch, 3/4 body weight Wall ball, 30/20 to 10’/9′ (**Relay Style = partner 1 must finish the entire round of 10 power snatches and wall balls before partner 2 can begin their round of

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Friday 12.30.2016

Complete as many reps as possible in 9 minutes: Deadlifts 8-reps, 225/155 Toes-to-Bar 16-reps Double Unders 32-reps

Thursday 12.29.2016

For time:  25-20-15  Kettlebell Swing 70/53 Burpee over box

Wednesday 12.28.2016

Back Squat 3-3-3-3-3-2-2-2-2-1-1-1 Post loads to comments. 

Tuesday 12.27.2016

With a partner complete the following : 6 Rounds:  P1: 10 ring dips P2: hollow body hold – rest 90 seconds – Then, 6 Rounds: P1: 20 cal assault bike  P2: handstand hold TIME CAP: 24-Minutes

Monday 12.26.2016

Complete as many reps as possible in 12 Min  1,200 meter Row buy-in, Then: Remaining time complete as many reps as possible of – 15 Thrusters 95/65 9 Pull Ups

Sunday CHRISTMAS 12.25.2016

Rest Day  Closed

Saturday Christmas Eve 12.24.2016

10am-12pm only With a partner, complete for time -100 OHS while partner hold overhead 95/65 -200 dubs other partner does burpees  -100 push ups while partner holds handstand hold  -50/40 cal bike while partner holds plank  -100 weighted sit ups with partner Alternating. 20/14 -200 dubs while partner does burpees 

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Friday 12.23.2016

Complete as many rounds and reps as possible in 15-minutes  Farmer Walk 40-yards, max load 8 Muscle-ups Post rounds, reps, and load on farmers walk.

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