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“It does not matter how slowly you go as long as you do not stop.” – Confucius

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2019 April 2

3 rounds for time of:Run, 400 m21 Dumbbell Push Press, 50/35 lbs15 Burpees9 Bar Muscle-ups*if not running 25/18 cal on rower or 31/22 on bike*25…

2019 April 1

Every 3 mins for 30 mins do:12/8 Cals on the rower or 15/10 on the bike*each rd should be 30sec or less

2019 March 28

The Chief For 5 cycles:AMRAP in 3 mins of:– 3 Power Cleans, 135/95 lbs– 6 Push-ups– 9 Air Squats Rest 1 min between each cycle.

2019 March 27

With a partner, 8 rounds for time of:– 15 Wall Balls, 20/14 lbs– 15/10 Bike/Row Calories– 15 Wall Balls, 20/14 lbs Partners alternate complete rounds…

2019 March 26

2 rounds for time of:– 80 Double Unders– 60 Hand Release Push-ups– 40 Ring Rows– 20 Strict Knees-to-elbows*25min timecap

2019 March 25

Nasty Girls 3 rounds for time of:– 50 Air Squats– 7 Muscle-ups– 10 Hang Power Cleans, 135/95 lbs*13min timecap

2019 March 22

2 round at aerobic pace:– 4mins row/bike– 4mins lizard crawl– 4mins run– 4mins bent leg bear crawl

2019 March 21

METCON:2 sets, each set for time:3 rounds of:9 Burpees over barbell (full ext on jump)6 Handstand Push-ups3 Deadlifts, 75% 1RM Rest 3 mins between each…
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2019 April 2

3 rounds for time of:Run, 400 m21 Dumbbell Push Press, 50/35 lbs15 Burpees9 Bar Muscle-ups*if not running 25/18 cal on rower or 31/22 on bike*25…

2019 April 1

Every 3 mins for 30 mins do:12/8 Cals on the rower or 15/10 on the bike*each rd should be 30sec or less

2019 March 28

The Chief For 5 cycles:AMRAP in 3 mins of:– 3 Power Cleans, 135/95 lbs– 6 Push-ups– 9 Air Squats Rest 1 min between each cycle.

2019 March 27

With a partner, 8 rounds for time of:– 15 Wall Balls, 20/14 lbs– 15/10 Bike/Row Calories– 15 Wall Balls, 20/14 lbs Partners alternate complete rounds…

2019 March 26

2 rounds for time of:– 80 Double Unders– 60 Hand Release Push-ups– 40 Ring Rows– 20 Strict Knees-to-elbows*25min timecap

2019 March 25

Nasty Girls 3 rounds for time of:– 50 Air Squats– 7 Muscle-ups– 10 Hang Power Cleans, 135/95 lbs*13min timecap

2019 March 22

2 round at aerobic pace:– 4mins row/bike– 4mins lizard crawl– 4mins run– 4mins bent leg bear crawl

2019 March 21

METCON:2 sets, each set for time:3 rounds of:9 Burpees over barbell (full ext on jump)6 Handstand Push-ups3 Deadlifts, 75% 1RM Rest 3 mins between each…
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