Archive for January, 2013

WG

Thursday, January 31st, 2013

For time

Front squat (135#/95#) 3-6-9…21

Toes to bar 21-18-15…3x

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Skill of the month:

Muscle ups

Today’s Beating

Wednesday, January 30th, 2013

Max rounds in 15 minutes

3x Power cleans (185#/135#)

5x Pull-ups

10x Push-ups

Post rounds to comments.

Skill of the month:

Muscle ups

OHS 100

Tuesday, January 29th, 2013

For time

100x Overhead squats (95#/65#)

On your way to 100 reps you must stop every 2 minutes and perform 4x burpees and 6x wall-ball (20#/14#)

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Skill of the month:

Muscle ups

Super Bowl Boxes!

Monday, January 28th, 2013

Super Bowl boxes are now available. See Coach Timmy for details.

Today’s Beating

Monday, January 28th, 2013

4 rounds

40x Push press (75#/55#)

25x Sumo deadlift hugh pull (75#/55#)


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Skill of the month:

Muscle ups

Barbell Chipper

Sunday, January 27th, 2013

For time:

30x Overhead squats (95#/65#)

30x Power cleans

30x Deadlifts

30x Thrusters

30x Sumo deadlift highpulls


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Skill of the month:

Muscle ups

Today’s Beating

Saturday, January 26th, 2013

9 rounds

3x Muscle ups

5x Handstand push ups

7x Toes to bar

Post time to comments.

Skill of the month:

Muscle ups

Ship

Friday, January 25th, 2013

9 rounds

7x Squat clean (185#/155#)

8x Burpee box jumps (36 inch/26 inch)

Post time to comments.


Skill of the month:

Muscle ups

Deadbeat Dad

Thursday, January 24th, 2013

For time

25x Pull-ups

50x Push-ups

50x Lunges (L/R)

50x Sit-ups

50x Squats

50x Flutter kicks (4 count)

25x Pull-ups

Post time to comments.

Skill of the month:

Muscle ups

Shoulder Press

Wednesday, January 23rd, 2013

5 rounds

Rest as needed between rounds

Shoulder press 5-5-3-3-1x

Post rounds to comments.

Skill of the month:

Muscle ups