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19.3 will be this Friday from 430-til last athlete is done.

March 3, 2019

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Christmas party this Saturday The 14th. 630pm. Blue team bring your contributions toward the taco man. Or bring food so the red team can enjoy. Also optional $10-$20 gift for the white elephant gift exchange to happen at 8pm

December 7, 2019





A)warm up



Complex from the rack

1 push press

2 push jerks



Push jerks 135/95

Burpees over bar 



A)warm up


B)wod prep/instruction


C)amrap 20

50 wall balls

40/30 cal row

30 toes to bar

20 (alt) DB snatches 50/35



A)warm up


B)wod prep/instruction 


C)December bday wod 

(Please safely put excess weight away as you finish your movements). 

44 deadlifts 225/185 C.Joe)

45 double unders or scale 74 singles(Mac)

400m run (Mayra)

23 Hang power cleans 135/95 (Alexa)

28 cat cows (Tiki Joe)

47 American KB swings 53/35 (Ben)

34 power snatches 75/55 (Hugo)



A)warm up


B)build to a heavy 

Push press

C)”shoulder pads”
Amrap 10
3-6-9-12-15....etc by 3s
DB shoulder to OH 50’s/35s
100m run



A)warm up 


B)teams of 2 (3 for newbies if needed)

Amrap 30

5 burpee box jumps 24/20

10 Dball or sand bag over shoulder (AHAP)

15 synchro air squats 



Same as CF



A)warm up


B)bench press 

E2MOM 5x

8-12 reps


C)amrap 15

150m run

12 (total) KB snatches 44/26 

(Modify to single arm Russian swings as needed)

2 rope climbs. 



A)warm up


B)800m run for time


C)amrap 16

21/15 row or bike 

12 American KB swings 70/53

2 rope climbs 



A)warm up


B)wod prep/instruction. 

Team of 3 amrap 30

1 works 2 rest

-60 cal row 

-50 pull ups

-400m run

-30 thrusters (increase weight every round), 95/65, 115/85, 135/95, 155/105, 175/115



A)warm up


B)wod prep/instruction 

Work up to wod weight 


C) Michelle Fs Bday wod 

12 min amrap 

-47 push ups

-47 deadlifts 205/155

-47 sit ups

-47 pull ups



A)warm up


B)wod prep/instruction 


C)amrap 5

600m run buy in then 


-7 squat cleans 95/65

-25 double unders (50 singles)


Rest 5min. 

Then amrap 5

400m run buy in 

-5 Hang squat clean 115/85

-25 double unders 


Rest 5 min

Then amrap 5

200m run buy in...

-3 squat cleans 135/95

-25 double unders 
















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