September 2, 2015 – 3×5 Front Squat & Conditioning…

Strength: 3×5 Front Squat @ 65% of 1RM Conditioning:   25 Cal Row 50 Double Unders 25 Cal Row 50 Double Unders 25 Cal Row 50 Double Unders

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September 1, 2015 – OTM 12: 3 snatch @ 80%/Sprints…

OTM 12 3: Snatch (power or squat) @ 80% or 1RM Conditioning:  Sprints :30 sec on :30 rest for 10 minutes (done in the upper parking lot)  * sprint between two cones until 30 seconds is up. Rest for 30 seconds. Repeat until 10:00 mark. Enjoy! 

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August 31, 2015 – 5×5 Back Squat & 5x300M Row..

Strength: 5×5 Back Squat @ 60% of 1RM Conditioning: 5x300M Row with 1 minute rest in between

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August 30, 2015 – “Air Force”…

For time: 20 Thrusters 20 Sumo Deadlift High Pulls 20 Push Jerks 20 Overhead Squats 20 Front Squats (* 20 minute cap; each rep not completed in 20 minutes will be added as a second onto the final time) * Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. Men will use a 95lb barbell. Women will use 65lbs. Each athlete...

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August 29, 2015 – “Jerry”….

For time: Run 1 mile Row 2K Run 1 mile * Compare to July 14, 2014 Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his...

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August 28, 2015 – ”Baby Krug”…

5 RFT: 8 Squat cleans (135/95) 16 Kettlebell Swings (53/35) *Cash out 1000M – recovery Row

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August 27, 2015 – “Orange Swirl”…

21 Strict HSPUs 42 C2B Pull Ups 15 Strict HSPUs 30 C2B Pull Ups 9 Strict HSPUs 18 C2B Pull Ups * Compare to August 28, 2013 

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August 26, 2015 – Clean & Jerk OTM:12

OTM 12  3 Clean & Jerks at 85% (or increase from last week’s weight. 

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August 25, 2015 – “American Flag”…

For time: 100 Squats 80 Sit ups 60 Box Jumps (24/20) 40 KB Swings (53/35) 20 Thrusters (95/65) Post Scores to Comments. Via- CFNE * Compare to November 17, 2014  

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August 24, 2015 – “Snatch Complex”…

Round One 5 Sets of: 1 Snatch Grip Deadlift 2 Hang Power Snatches 3 Snatches Increase weight then: Round Two 5 Sets of: 1 Snatch Grip Deadlift 2 Hang Power Snatches 3 Snatches Increase weight, then: Round Three 5 Sets of: 1 Snatch Grip Deadlift 2 Hang Power Snatches 3 Snatches Your goal is to complete each individual set (6 reps). Time cap is 30 minutes including work and...

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August 23, 2015 – “René”…

7 rounds for time of: Run 400 meters 21 walking lunges 15 pull-ups 9 burpees If you have a 20-lb. weight vest or body armor, wear it. Post time to comments.    Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 2, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province,...

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August 22, 2015 – 5×400 Sprints/OTM 10 – Push Ups…

5×400 Sprints * Rest exactly two minutes in between splits  OTM:10 pushups  10 reps for men 7 reps for women * Post split times and push up reps to comments. 

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August 21, 2015 – 3x400M Row & “Saratoga”…

3×400 Row (keep track of split times)* One minute rest in between splits  Metcon: “Saratoga” For time: 30-20-10 Hang Snatch (75/55) Box Jump (24/20)

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August 20, 2015 – “Bad Medicine”…

5 RFT 10 Thrusters (95/65) 15 Kettlebell Swings (53/35) 25 Double Unders

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