October 23, 2014 – “The Irish Goodbye”…

30 Wall Balls (20/14) 5 Deadlifts (315/225) 30 Wall Balls 4 Deadlifts 30 Wall Balls 3 Deadlifts 30 Wall Balls 2 Deadlifts 30 Wall Balls 1 Deadlifts * WOD Via Kevin D.

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October 22, 2014 – 3-3-3 Squat Snatch & “Unforgiven”…

3-3-3 Squat Snatch Metcon: “Unforgiven” 21 Back Squats (95/65) 30 Push Ups 15 Back Squats (95/65) 30 Push Ups 9 Back Squats (95/65) 30 Push Ups

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October 21, 2014 – “Fun Dip”…

200 double unders 100 situps 50 KBS (53/35) 25 Front squats (95/65) 10 HSPU ***competitors : 25 Front squats (115/80) 10 deficit HSPU (45/25)

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October 20, 2014 – “Midline” & Deadlifts…

EMOM 12: ”Midline” Odd: 20 sec hollow rock hold Even: 5 TTB Strength: Deadlifts 7 @ 50% 1rm 5 @ 75% 1rm 3 @ 85% 1rm Cash out: 15 GHD Hip Ext

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October 19, 2014 -”Josh”…

95/65 pound Overhead squat, 21 reps 42 Pull-ups 95/65 pound Overhead squat, 15 reps 30 Pull-ups 95/65 pound Overhead squat, 9 reps 18 Pull-ups SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq. * Compare to September 26,...

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October 18, 2014 – “Trips Eleven”…

Teams of two: AFAHP: 1 mile run (each athlete runs 800m) 200 Box Jumps (24/20) 30 Kettlebell Thrusters (35/26) 200 Wall Balls (20/14) 1K Row * non rowing partner must hold plank (on elbows), if plank is broken the person who broke does 5 burpees their partner has to do 10 * Partners must do rowing in minimum increments of 250 * athletes can split up box jumps, thrusters...

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October 17, 2104 – “Gwen” & 1 Mile Run…

Metcon: “Gwen” 15-12-9 reps of Clean and Jerk Rules: Choose a weight Touch and Go only at the floor; no dumping (Rest only off the ground) No Re-grip allowed Rest as needed in between sets Use same load each set to be RX’d * Compare to January 13, 2014 Cash Out: 1 Mile...

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October 16, 2104 – “THE XWOD”…

WORKOUT: An 8 minute chute and ladder workout of Snatches and Toes to Bar. Start with 1 round of 15 for each movement. Go down the ladder by 3 reps each time 15,12,9,6,3. Then back up in increments of 3 until athlete reaches 15. From there begin the descent again. Each Snatch and each Toe to Bar will count as 1 rep. The score will be the total number of reps in 8...

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October 15, 2014 – Max Squat Hold & “Rodan”…

Skill: Max squat hold for time (active squat only) Metcon: “Rodan” AMRAP 12: 10 Thrusters (115/85) * When you complete your 10 thrusters rest exactly one minute. Complete as many rounds of the 10 thrusters as possible in 12 minutes (rest included). * Scaling Options: Scale weight or reps. Still follow above WOD guidelines.

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October 14, 2014 – 1RM Press & “Clean Burp Ladder”…

Strength: 1 RM Press Metcon: “Clean Burp Ladder” AMRAP 6: 1 Power Clean (135/95) 2 Squat Cleans (135/95) 3 Burpees * Competitors Rx (165/115)

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October 13, 2014: 3-2-1 Overhead Squat & “Annie”…

Strength: 3-2-1 OHS Metcon: “Annie” 50-40-30-20 and 10 rep rounds of: Double-unders Sit-Ups * Compare to March 26, 2014

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October 12, 2014 – “Roy”…

Five rounds for time of: 225/155 pound Deadlift, 15 reps 20 Box jumps, 24/20 inch box 25 Pull-ups Post times to comments. Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on...

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October 11, 2014 – 3-3-3 Back Squat & “Prison Break”…

Strength: 3-3-3 Back Squat Metcon: “Prison Break” AFAHP: Row 500 Run 400 Row 300 Run 200 Row 100 * As fast as humanly possible.

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October 10, 2014 – Handstands & “Goat Galaxy”…

Skill: EMOM 10: 30 seconds of freestand handstand (competitor) or Handstand holds (against wall) Metcon: “Goat Galaxy” 5 Rounds for Time: 30 Double Unders 15 Toes-to-Bar

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