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Posted: October 30, 2014

Friday, October 31st

Happy Halloween 

4 Rounds for time

-10 Pistols

-31 Pumpkin Swings (53/35)

-20 Pumpkin Smash (30/20)

-14 Push-ups (hand release)

* Costumes are REQUIRED! :)

Posted: October 29, 2014

Thursday, October 30th

Sq. Clean & Jerk Max

1-1-1-1-1

* Don't stop till you fail on a weight 3x

1-2-skip a few

-50 Double-unders

-15 C&J (155/105)

-40 DU

-10 C&J

-30 DU

-5 C&J

-20 DU

Posted: October 28, 2014

Wednesday, October 29th

Run like the Wind Forrest 

-1600m run

-rest 3 min

-1200m run

-rest 2 min

-800m run

-rest 1 min

-400m run

Posted: October 27, 2014

Tuesday, October 28th

Sq. Snatch Max

1-1-1-1-1

*don't stop at a weight unless you fail 3x

It's a Party

For time:

-Cash in: 20 burpees over bar

-50 OHS ( 95/65)

Posted: October 26, 2014

Monday, October 27th

2012 Open Wod #3

18 min AMRAP of:

-15 Box Jumps

-12 Push press (115/75)

-9 T2B

Posted: October 25, 2014

Sunday, October 26th

IF YOU AIN"T RESTING, YOU DOING IT WRONG CHAMP

Posted: October 24, 2014

Saturday, October 25th

Buddy Day so don't leave them behind

Posted: October 23, 2014

Friday, October 24th

Sucicide Annie 

50-40-30-20-10

-Double-unders

-Abmat Sit-ups

* You will run a sucicide at the start, finish and between each set. Hope you enjoy :)

Posted: October 22, 2014

Thursday, October 23rd

Clean Pull from Pocket & Work on Split Jerk

5 sets of 5 reps

Death by Rope climbs

* scale back accordingly clock will run for 10 min for those who fall of pace... make sure to bring high socks

Posted: October 21, 2014

Wednesday, October 22nd

2012 Open Wod #2

12 min AMRAP of:

-150 Wallballs

-90 Double unders

-30 Muscle-ups

Posted: October 20, 2014

Tuesday, October 21st

Snatch Balance & Snatch Pull from Pocket

5 sets of 5 reps

Totally Groovy

-500m row

-9 HSPU

-9 Pass throughs on P-Bars

-500m row

-15 HSPU

-15 Pass throughs

-500m row

-21 HSPU

-21 Pass throughs

Posted: October 19, 2014

Monday, October 20th

Embrace the Bell

4 rounds of:

-20 mt climbers

-15 jumping sq. w/kb (53/35)

-10 kb swings

Posted: October 18, 2014

Sunday, October 19th

SUNDAY FUNDAY

Posted: October 17, 2014

Saturday, October 18th

Grab a friend and come join in on the fun 

Posted: October 16, 2014

Monday, November 17th

Thrusters 5x3

Head, Shoulders, Knees and Toes

3 RFT 

10 Handstand Push Ups

10 Box Overs (24/20)

100ft Sand bag lunges