August 1, 2015 – 3,3,3 OHS & ”Chunky Monkey”…

Strength: 3,3,3 Overhead Squat (add 5 lbs to previous 3×3 done on July 16th) Metcon: “Chunky Monkey” 3 Rounds for Time 21 Calorie Row 15 Box Jumps (24/20) 9 Power Snatches (115/80) * via CFNE

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July 31,2015 – “”Schweadyballs”…

3 RFT 8 Deadlifts (245/165) 25 WallBalls (20/14) * WOD in honor of CF Sobo’s most recent outstanding member – Cindy Bennett!

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July 30, 2015 – “Chelsea”…

30 rounds, 30 minutes: 5 Pull ups 10 Push ups 15 Squats Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. If you fall behind the clock keeps going for thirty minutes and see how many rounds you can complete. Post rounds completed to comments at the end of the 30 mins. * – Above is Rx. Coach will discuss scales and time...

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July 29, 2915 – Hollow Rocks/Arch Rocks & Clean Complex

skill: Hollow rocks x 15, Arch rocks x 15 WOD:  AMRAP 20 or 30 rounds  Without dropping the bar: 1 Clean 1 Hang Clean 1 Hang Squat Clean Rounds 1-10 @ 135/95 Rounds 11-20 @ 155/110 Rounds 21-30 @ 175/125

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July 28, 2015 – Max DUs, 3-3-3 Split Jerk & 1 Mile Run…

Skill: Max Double unders in 2 minutes 3,3,3 Split Jerk (add 5 lbs from last 3×3 on 7/14) Cash out: 1 mile run (one loop around the neighborhood across the street)

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July 27, 2015 – 3-3-3 Back Squat & “Back in the Saddle”…

Strength: 3,3,3 Back Squat (add 5-10 lbs from last 3×3 on 7/13/15) Metcon: ”Back in the Saddle” 5 RFT of: 10 Back Squats (135/95) 500 Meter Row

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July 26, 2015 – “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  September 11,...

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July 25, 2015 – “Scooter”…

400M Farmers Carry (53/35) 20 Burpee Box Jump (30/24) 400M Plate Carry (35/25) 20 Burpee Box Jump (30/24) 400M Plate Carry (35/25) 20 Burpee Box Jump (30/24) 400M Farmers Carry (53/35)    First Lieutenant Scott Francis Milley was killed in the line of duty in the Baraki Barak district of Afghanistan on November 30th, 2010 at the age of 23. “Scooter” grew up...

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July 24, 2015 – 3-3-3 Clean & “20/20 Vision”…

Strength: 3-3-3 Clean @ about 75% of 1RM, increase weight with each set but don’t exceed 85% of 1RM Metcon: “20/20 Vision” AMRAP 8: 20 MedBall Cleans (20/14) 20 Abmat Sit Up * Compare to May 16, 2014

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July 23, 2015 – 3-3-3 Front Squat & “Land Shark”…

3-3-3 Front Squat at 75% of 1RM. Try to increase weight each.  Metcon: “Land Shark” 5 Rounds of: 12 Alt Front Rack Lunges (95/65) 6 Push Press (95/65)

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July 22, 2015 – “Total Recall”…

21-15-9-6-3 Pull Ups Wall Balls (20/14) Box Jump Overs (24/20)

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July 21, 2015 – 3-3-3 Snatch & “Panama”…

Strength: 3-3-3 Snatch @ about 75% of 1RM, increase weight with each set but don’t exceed 85% of 1RM Metcon: “Panama” 5-10-15-20 Snatch (85/55)  20-15-10-5 Toes-to-Bar * Competitors use 95/65 for Snatch

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July 20, 2015 – 3×3 Deadlift & “Easy Does it Diane”…

3×3 Deadlift at about 75% of 1 RM. Increase weight with each set but do not exceed 85%. Metcon: Easy Does it Diane 21-15-9 reps of: Deadlift (155/105) Handstand push-up

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July 19, 2015 – “The Chattanooga Five”…

We are honoring the five member of the Armed forces that were killed in Chattanooga on July 16, 2015. The dead Marines were identified as Gunnery Sgt. Thomas J. Sullivan of Hampden, Massachusetts; Staff Sgt. David A. Wyatt of Burke, North Carolina; Sgt. Carson A. Holmquist of Polk, Wisconsin; and Lance Cpl. Squire K. “Skip” Wells of Cobb County, Georgia....

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