Believe, Become, Belong
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Posted: February 22, 2014

Saturday Febuary 22

TEAM MURPH

1MILE RUN

100 PULL-UPS

200 PUSH-UPS

300 SQUATS

1MILE RUN

Posted: February 20, 2014

Friday Febuary 21

"DIANE"

21-15-9 FOR TIME OF:

HSPU

DEADLIFTS

Posted: February 20, 2014

Febuary 20

Transformers

DEADLIFT INTO HANG CLEAN JERK 5X3

SNATCH BALANCE 5X3

RING FLYS 3X10

GOOD MORNING 3X10

BENT OVER ROW 3X10

REV FLY 3X10

 

Posted: February 19, 2014

Tuesday Febuary 19

Track Triplet

 

4rounds for Time:

400m run

10 Double Unders

10 Jump Squats

10 Sit-ups

Posted: February 18, 2014

Tuesday Febuary 18

I GOT THE POWER

SNATCH 6X2

FRONT SQUAT 5X3

CLEAN PULL 4X3

KNEELING HIP DRIVE 4X4

NEGATIVE PULL-UP 3X6

STRICT PUSH-UP 3X6

 

Posted: February 17, 2014

Monday Febuary 17

RUBBER LEGS

1000M ROW

15 WALL BALLS #20/14

15 GOBLET SQUATS #70/44

1000M ROW

10 WALLBALLS

10 GOBLET SQUATS

1000M ROW

5 WALLBALLS

5 GOBLET SQUATS

Posted: February 14, 2014

Friday Febuary 14

Rescue Me

20MIN AMRAP

100FT FARMERS CARRY

25 OVER THE SHOULDER SLAMBALLS

50 FT WHEEL BARROW

50 FT FIREMANS CARRY

 

Posted: February 12, 2014

Thursday Febuary 13

ISABEL

30 SNATCHES FOR TIME

Posted: February 12, 2014

Wednesday Febuary 12

DEATH BY CALORIE

21-15-9

CAL ROW

KNEES TO ELBOWS

 

 

Posted: February 10, 2014

Tuesday Febuary 11

Vampire Killer

Handstand Shoulder Taps: 50-40-30-20-10

Box Jumps                         : 10-20-30-40-50

Posted: February 10, 2014

Monday Febuary 10

Bring Sally up, Bring Sally Down!!

SQUATS #95 #65

RING DIPS

V-UPS

 

Posted: February 8, 2014

Saturday Febuary 8

Game Of Wods

100 Double Unders

50 HSPU

40 Toes To Bar

30 Shoulder To Over Head 160/100

100FT FR RACK Lunge 160/1000

Posted: February 6, 2014

Thursday Febuary 6

Just Snatch It

Muscle Snatch: 5x3

Hang Snatch: 6x2

Snatch: 7x1

Scare Crow Snatch: 4x4

Sotts Press: 4x4

Posted: February 5, 2014

Thursday Febuary 6

PISTOL PETE

10 MINS OF:

1-3-5-7-9- ODD MINS MAX PISTOLS

2-4-6-8-10 EVEN MINS MAX BURPEE PLATE HOPS

5,000M ROW

Posted: February 5, 2014

Tuesday Febuary 5

Clangin' -N- Bangin'

2+1 Hang Clean & Front Squat 5x3

Snatch High Pull 5x3

Benhind the neck press 5x3

Ring Row 3x10

1 Leg Jumps 3x10