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17 Jun 2018
Monday 6/18/2018

WOD
2018 REGIONAL EVENT 4
For time: 2 Rounds of: 10 Snatches (175lbs/125lbs) 12 Bar facing burpees Immediately Into
2 Rounds of: 10 Snatches (115lbs/75lbs) 12 Bar Facing Burpees *12:00 time cap (regionals was 9:00) *This workout starts off with a challenging weight at a slower pace before reducing the loading and attempting a sprint to the finish. The first load on the snatches should allow for consistent singles, the second load may allow for quick touch and go reps to be performed. ....
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15 Jun 2018
Saturday 6/16/2018

WOD
With a Partner For Time:
Person 1: 500 meter row Person 2: 500 meter row Followed immediately by:
2 Rounds of : 50 Synchro wall ball shots (20lbs/14lbs) 200-meter Kettlebell farmers walk (70lbs/53lbs) *Accumulate the distance with one person working at a time. **This workout combines a hard interval in the row, teamwork and communication on the wall ball, with a challenging odd object style of movement in the farmers walk. The load should be challenging. HAPPY BIRTHDAY

DAVE RITTER!!!
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14 Jun 2018
Friday 6/15/2018

WOD
For time: 50 Double unders 35 Hang dumbbell power snatches (50lbs/35lbs) 20 Chest to bar pull-ups 50 Double unders 25 Hang dumbbell power snatches (70lbs/50lbs) 20 Chest bar pull-ups 50 Double unders 15 Hang dumbbell power snatches (100lbs/70lbs) 20 Chest to bar pull-ups 50 Double unders ** This workout will fatigue the upper back and grip to a large degree. The loading should progress from a light load to a very challenging load. Reps on the dumbbell hang power snatch can be completed in any fashion, sharing the load between the right and left arms. Faster athletes may complete this workout in under 10:00.

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13 Jun 2018
Thursday 6/14/2018

STRENGTH:
ROMANIAN DEADLIFT 5X5 WOD:
30-20-10 Dumbbell Front Squat (50/35) Calorie Row * This workout is intended to be fast-paced and a lower body burner. Hard efforts on the rower/bike are encouraged and use of a dumbbell weight for front squats, that allows for the round of 30 to be performed unbroken or with no more than 1 break. Faster times could be a low as 6:00. HAPPY BIRTHDAY

ALLYSON MORGAN ORFIELD!!
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12 Jun 2018
Wednesday 6/13/18

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg. WOD
"Glen" For time: 30 Clean and jerks (135lbs/95lbs) Run 1 mile 10 Rope climbs (15 feet) Run 1 mile 100 Burpees Intended Stimulus This is a longer duration chipper style workout with a mix of skills, drills, modalities, and loads. Faster times will be around 30:00 ....
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12 Jun 2018
What are we doing...training or competing?

What are we doing...training or competing? We all do it! We walk into the box and the first thing we do is check the whiteboard to confirm the workout we saw on BTWB the night before is the one we are REALLY doing then we scan for times, rounds, reps, and PR’s from the other members. We use all this information to help us to decide how we are going to approach each workout. We look for names of people we know finish workouts right about where we finish then we try to beat their times, reps, rounds, and even hit the same weight on strength days, if not more!. Does this help us get better? The verdict is still out on this. If nothing else, it definitely pushes us to work hard ....
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11 Jun 2018
Tuesday 6/12/18

We won't always be motivated. We have to be disciplined. STRENGTH
Back Squat 5x5 WOD
Every 4:00 for 5 sets 35ft Dumbbell walking lunge 3 Deadlifts *Increase loading each set. Loads on both movements should be near maximal by the 3rd or 4th sets. Athlete should perform the lunges and then immediately perform the 3 deadlifts. Due to the fatigue accumulated from the lunges, the deadlifts will not be as high as a typical 3 rep max. **Leaderboard the weight on the heaviest set of 3 deadlifts. ....
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10 Jun 2018
Monday 6/11/18

WOD
7 RFT 7 Toes To Bar 7 Push Jerk (135/95) Intended Stimulus Faster athletes could complete this workout in under 7:00 if they are very competent at toes to bar and can transition quickly. Athletes should strive for all unbroken sets on the push jerks. The load should become challenging by the 4th round if scaling. Chocolate Milk 3 Rounds, NOT for time 8 Dumbbell Z-Press Rest 0:15 8/8 3 point dumbbell rows Rest 1:00 *increase load each round HAPPY BIRTHDAY
MARLEN TOMOSIESKI!!
0" ....
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8 Jun 2018
Saturday 6/9/2018

When you see your gym partner in the parking lot: "You ready to do this?" "F*** Yeah"! WOD
With a partner for reps: 2 Rounds Partner 1: 2:00 Box jump to step down (24"/20") Partner 2: 2:00 Box jump to step down (24"/20") Partner 1: 2:00 V-Up Partner 2: 2:00 V-Up Partner 1: 2:00 Row calories Partner 2: 2:00 Row calories Partner 1: 2:00 400 meter run Partner 2: 2:00 400 meter run Partner 1: 2:00 Burpees Partner 2: 2:00 Burpees Intended Stimulus: Work hard during each interval knowing that there will be a significant break following each work interval. ....
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7 Jun 2018
Friday 6/8/2018

WOD For time 15-12-9-6-3 Hang power snatch (95lbs/65lbs) Thruster (95lbs/65lbs) Time cap is 10:00 INTENDED STIMULUS *This is intended to be a quick and dirty workout utilizing light loads. Faster athletes will be done in under 6:00 and no one should exceed 10:00. + Have some fun lifting near max loads while in a fatigued state and in a time-condensed environment. * Keep the clock running from part A and take until the clock hits 16:00 to find a heavy single on the hang power snatch. The 3 sets is not a limit just a guide. STRENGTH HANG POWER SNATCH 3X1 ....
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