James is getting after it with a 415b triple Deadlift!
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It’s Benchmark Friday!

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BENCHMARK WOD

“Helen”
Compare to 4/7/17
Three rounds for time:
Run 400 meters
21 Kettlebell Swings 1.5/1 pood
12 Pull-Ups

“A dream doesn’t become reality through magic; it takes sweat, determination and hard work.”

~Colin Powell

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July 13, 2017

Friday July 14, 2017

James is getting after it with a 415b triple Deadlift! __ It’s Benchmark Friday! __ BENCHMARK WOD “Helen” Compare to 4/7/17 Three rounds for time: Run 400 meters 21 Kettlebell Swings 1.5/1 pood 12 Pull-Ups “A dream doesn’t become reality through magic; it takes sweat, determination and hard work.” ~Colin Powell
July 12, 2017

Thursday July 13, 2017

Jake is taking advantage of some extra time after the WOD to work on his Snatches! __ Happy Birthday Mindi! __ WOD Option 1: “Full Split” Teams of 2, AMRAP 20: 5 Front Squats (165/110) 15 Plate Hops (45#) 10/7 Calorie Bike *Partners complete full rounds before switching. Option 2: OPEN GYM Make up a WOD that you missed, or […]
July 11, 2017

Wednesday July 12, 2017

Yep, Tyler works out. __ WOD “Wrestle Mania” Deadlift – Work up to a heavy Set of 3 Then… For Time: 15 Deadlifts (185/135) 30 Sit-Ups 12 Deadlifts (185/135) 24 Sit-Ups 9 Deadlifts (185/135) 18 Sit-Ups 6 Deadlifts (185/135) 12 Sit-Ups 3 Deadlifts (185/135) 6 Sit-Ups __ We want to congratulate Lindsey and Corby on they’re new little addition Moe […]
July 10, 2017

Tuesday July 11, 2017

Heidi is making good use of her time during “Nate” on Friday to practice her Muscle-Ups! __ WOD “Doce” AMRAP 4: 27 Calorie Row 21 Power Cleans (135/95) 15 Burpee Box Jump Overs (24/20″) Rest 4:00 AMRAP 4: 27 Calorie Row 21 Power Cleans (115/80) 15 Burpee Box Jump Overs (24/20″) Rest 4:00 AMRAP 4: 27 Calorie Row 21 Power […]