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1 hour ago

Thursday, 5/25/17

WOD

“Clean Break”

16 min AMRAP;
100 m Sprint,
10 Medball Cleans (20/14),
100 m Sprint,
20 Sit-ups

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1 day ago

Wednesday, 5/24/17

WOD

Double Trouble

For Time:
15 Thrusters (135/95),
21 Sumo Deadlift High Pulls (135/95),
12 Thrusters (135/95),
15 Sumo Deadlift High Pulls (135/95),
9 Thrusters (135/95),
9 Sumo Deadlift High Pulls (135/95)

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1 day ago
Timeline Photos

Tuesday, 5/23/17

WOD

"Kerri"

3 Rounds

35 K2E,
35 Cal Row,
35 Pull-ups
64 DUs

Happy Birthday to an amazing wife, mother and coach, Kerri Gatke-Parker.

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3 days ago

Happy Monday! 5/22/17

Skill:

Snatch Grip DL
5-5-5-5-5

Snatch Balance
3-3-2-2-1

WOD

"Isabel"

For Time:
30 Snatches (135/95)

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4 days ago
Timeline Photos

Hero Sunday, 5/21/17

WOD 1:30pm

Wes

For time:
800 m Burden Run (25/15 plate),
Then, 14 rounds of:
5 Strict Pull-Ups,
4 Burpee Box Jumps (24/20),
3 Cleans (185/120),
Then, 800 m Burden Run (25/15 plate)

U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. ... See more

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4 days ago
Jocko Motivation "GOOD" (From Jocko Podcast)

Didn't get what you wanted? GOOD!

https://m.youtube.com/watch?feature=youtu.be&v=IdTMDpizis8

How to deal with failure and bad situations. Excerpt from the Jocko Podcast (iTunes). Video Director: Echo Charles. Join the Conversation on Twitter: @jockow...

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5 days ago

Saturday, 5/20/17

Partner WOD 6:00am & 10:00am

Partner Bombshell

100 Alt. DB Snatches (50/35),
80 cal Row,
60 Deadlifts (225/155),
40 Pull-ups,
20 Burpees

*1 partner working at a time, rotate every 10 reps.

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6 days ago

TGIF, 5/19/17

Strength Day

Back squat 1RM

1-1-1-1-1-1-

Cash out:

Bring Sally Up

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1 week ago

Thursday, 5/18/17

WOD

"Grip Grinder"

14 min AMRAP;

10 Axle Bar Cleans (115/75),
8 KB Swings (2/1.5),
6 Fat Bar Pull-ups

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1 week ago

Wednesday, 5/17/17

WOD

Box Office

4 rounds for time of:
15 Box Jumps (36/30),
400 meter Run

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