September 21, 2014 – “Karabell”…

10 Rounds of: 3 Power Snatches (135/95) 15 Wall Balls (20/14) * 25 minute time cap. Scale appropriately. * Compare to September 22, 2014  

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September 20, 2014 – “2013 Shoreline Masters Comp WOD #2″…

AFAHP or 8 Minute Time Cap: 400 M run 25 KBS (53/35) 25 Burpees to plate 25 KBS 25 Burpees to plate * any reps not completed will be added to your score at the end of the workout. Your score will be 8 mins + 1 sec per rep for each movement not completed. (e.g. 8 mins + 25 reps = 8.25 as your score)

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September 19, 2014 – 3-3-3 Thruster & “K-12″…

Strength: 3-3-3 Thruster Metcon: “K-12″ AMRAP 12: 12 Thrusters (75/55) 24 Box Jumps (24/20)

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September 18, 2014 – Hollow Rocks/Arch Rocks &

Skill: 2×10 Hollow Rock & Arch Rock Metcon: “Thunderstruck” Upladder 10: Deadlifts /T2B 1 Deadlift, 1 T2B 2 Deadlifts, 2 T2B Etc… * until you hit 10 minutes. RX – 275/195 – scale appropriately

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September 17, 2014 – 3-3-3 Press & “Momento”…

Strength: 3-3-3 Strict Press * from the rack Metcon: “Momento” 3 Rounds for Time 300 M row 12 Push Press (95/65)

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September 16, 2014 – OTM 10: 2 Goats & “Lunatic Fringe”…

Skill: OTM 10 – 2 goats (coach will determine # of reps) Metcon: “Lunatic Fringe”… Upladder 12: 1 MU/10 squats 2 MU/20 squats Etc… Scale 1: 1 Bar Muscle up Scale 2: 1 CTB (kipping or strict), 1 strict ring dip, 1 Burpee Scale 3: 1 Strict Pullup, 1 strict ring dip, 1 Burpee

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September 15, 2014 – 3-3-3 Overhead Squat & “Marksman”…

Strength: Overhead Squat 3-3-3 Metcon: “Marksman” AMRAP 12: 10 OHS (95/65) 10 KBS (53/35) 250M Row

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September 14, 2014 – “Deck of Cards”…

Hearts – KB Lunges (35/53) Diamonds – Burpees Spades – Abmat Sit Ups Clover – Med Ball Cleans (20/14) ________________________________________________________________ Jack/Queen/King = 10 reps Ace = 11 reps Jokers = 400 M row/run athlete choice Turn over a card and perform that # of repetitions of the exercise for that suit. Continue turning...

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September 13, 2014 – “Moore”…

Complete as many rounds in 20 minutes as you can of: Rope Climb, 1 ascent Run 400 meters Max rep Handstand push-up Post number of handstand push-ups completed for each round to comments.   Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen...

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September 12, 2014 – “Dragonfly”…

Skill: rope climb 2×3 Foot work (holds) J hook/Wrap etc.. * whole climb not required focus on footwork. Metcon: “DragonFly” AMRAP 15: 300M Row 30 Wall Balls (20/14)

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September 11, 2014 – 1RM Back Squat & “The Chief”…

Strength: 1RM Back Squat Metcon: “The Chief” AMRAP 3 minutes of: • 3 Power cleans (135/95) • 6 Push-ups • 9 Air Squats Rest 1 minute. Repeat for a total of 5 cycles. Post completed rounds for each 3 minutes. Add all rounds for total. Only full rounds count. * Compare to February 13, 2014   Also, please take some time tomorrow to remember the...

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September 10, 2014 – 1RM Deadlfit & 100 Burpees for time…

Strength: 1RM Deadlift Metcon: 100 Burpees for time * Compare to April 7, 2014

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September 9, 2014 – 1RM Clean & “Thunder Road”

Strength: 1RM Clean Metcon: “Thunder Road” 4 Rounds for Time: 20 Back Squats (115/75) 10 Pull Ups * Compare to February 14, 2014

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September 8, 2014 – 1RM Snatch & Turkish Get Ups…

Skill: Snatch Balance 2×5 Strength: 1RM Snatch Cash out: 40 TGU for time (choose your own weight)

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