May
31
2007
WOD
Farmer’s Breakfast (Thank Mike for this one)
- 400m Feed bag carry
- 50 Hay bail toss
- 100ft Tractor tire flip
- 50 Wood chops
- 50 Scoop the crap
- 100ft Plow the field
6am: Gary 10:50
Mike 10:55
John, Kathy, Luke, and Megan getting some cardio!
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May
30
2007
CFWU 2/3x
- 30 One arm snatch (15 each arm)
- 30 One arm split jerk (15 each arm)
- 30 Back extensions
5 Rounds
Megan working on her shoulder stability.
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May
29
2007
WOD
Deadlifts 10.5.5.5.5.5
Gary Scott perfecting the overhead squat during his warm-up.
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May
27
2007
Rest day
Monday Memorial Day workout 9:00am
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May
26
2007
- 400m Run
- 21 Thrusters
- 15 DB Swings
3 Rounds
Saturday Free Workout 9am, 10am O-lift skills
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May
25
2007
- Row 2000m
- Iso handstand/iso squat-box jumps (5, 10, 15, 20 reps)
- 120 seconds
- 90 seconds
- 60 seconds
- 30 seconds
Saturday 9am Free workout!
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May
24
2007
- 5 Rounds
- 250m Sprint Row
- Bench press…max reps (choose 1/2, 2/3, 3/4) Body wt.
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May
22
2007
- Run 800m
- 50 Back extentions
- 50 Sit-ups
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May
18
2007
- 400m run
- 10 Thrusters
- 10 Bar jams
- 10 Box jumps
- 400m run
- 20 Thrusters
- 20Bar jams
- 20 Box jumps
- 400m run
- 30 Thrusters
- 30 Bar jams
- 30 Box jumps
Remember 9am. Saturday Free workout!
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May
17
2007
- 100ft Lunge
- 50 Squats
- 50 Sit-ups
3 Rounds
Free workout Saturday 9am….O-lift training after.
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