Wednesday, June 24, 2020
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“ Pocahontas ”
5 Rounds of
AMRAP 3:
3 SA Devils Press
6 Push-Ups
9 Hollow Rocks
* Rest 1 Minute Between Rounds *
* * Pickup where you left off each round * *
Sunday, June 7, 2020
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“ King Push ”
2 Rounds for Max Reps
AMRAP 2:
10 Burpees
20 Jump Squats
Max HSPU
- 1 Min Rest -
AMRAP 2:
10 Burpees
20 Jump Squats
Max HR Push-Ups
- 1 Min Rest -
AMRAP 2:
10 Burpees
20 Jump Squats
Max Push-Ups
- Rest 1 Min -
Sunday, May 3, 2020
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" Kevlar "
AMRAP 18:
5 DB Row Right
10 Push-Ups
5 DB Row Left
10 Air Squat
200m Run
Sunday, January 26, 2020
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A)“Upper Crust”
10 Rounds:
4 Strict Pull-ups
8 Push-ups
12/8 Machine Cals (Athletes Choice)
- THEN -
B) Coaches Buy-Out
“SWEAT”
AMRAP 23:
3 Strict Pull-Ups
6 Burpees
9 KBS
12 Machine Cals
Saturday, September 7, 2019
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“ Team Tetris “
Teams of 2
AMRAP 30:
75/60 Calorie Assault Bike
10 Rounds of “Cindy” (Alternate Full Rounds)
75 Power Snatches (75,55)
** Divide Reps As Desired **
* SWEAT = 75 DB Snatches *
Cindy = 5 Pull-Ups + 10 Push-Ups + 15 Air Squats
Wednesday, July 4, 2018 (9AM ONLY)
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"Loredo"
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunges
Run 400 meters
Monday, June 4, 2018
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"CYDNEE"
For Time:
5 Rounds of “Cindy”
30 Overhead Squats (135/95)
1,000m Row
1 Round of “Cindy” = 5 Pull-Ups, 10 Pushups, 15 Air Squats
Tuesday, March 27, 2018
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“The Deadlift Chief”
5 Rounds:
AMRAP 3:
3 Deadlifts (155,105)
6 Push-ups
9 Air Squats
* Rest 1 Minute between rounds *
* ONLY FULL ROUNDS COUNT *
Friday, February 9, 2018
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" Crime and Punishment "
With a 14 Minute Clock:
Buy In - 1,000m Row
- Directly Into -
AMRAP with Remaining Time
15 TTB
5 Deadlift (245,165)
15 Push-Ups
5 Deadlift (245,165)
Thursday, July 27, 2017
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" Sansa "
For Time:
7 Rounds of "Cindy"
150 Double Unders (300 Singles)
7 Rounds of "Cindy"
"Cindy" = 5 Pull-Ups + 10 Push Ups + 15 Air Squats
Monday, June 5, 2017
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“Graceful Cindy”
3 Rounds of “Cindy”
12 Clean & Jerks (135/95)
2 Rounds of “Cindy”
9 Clean & Jerks (135/95)
1 Round of “Cindy”
6 Clean & Jerks (135/95
Monday, May 29, 2017
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" Murph "
For Time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
*Partition reps as needed*
In memory of Navy Lieutenant Michael Murphy, 29, who was killed in Afghanistan on June 28th, 2005.
Read More
Sunday, February 19, 2017
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“ABSolute Midline Madness”
3 Rounds, Not For Time:
10 Extended V-Ups
20 Abmat Sit-Ups
30 Supermans
40 Flutter Kicks
50 PVC Good Mornings
60 Second Elbow Plank Hold
"Buyout"
10-Round Alternating Tabata:
Push-ups
Air Squats
Tuesday, January 10, 2017
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“Love Boat”
5 Rounds of “Cindy”
5 Pull-ups
10 Push-ups
15 Squats
Directly into…
3 Rounds of “DT”
12 Deadlifts (155/105#)
9 Hang Power Cleans
6 Jerks
Directly into…
1,000 Row
Saturday, January 7, 2016
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" Upgraded Angie "
Teams Of 2:
For Time:
120 Pull-ups
120 Push-Ups
120 Sit-Ups
120 Air Squats
120 Cal Row
*Split Reps As Needed, Must Complete all reps of a movement before moving on*
Friday, December 2, 2016
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" AMRAP Barbara "
AMRAP 20:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
