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16 May
by: Published in Uncategorized

Hero Sunday WOD: Team WOD: Adam Brown: 2 rounds for time of:

24 Deadlifts (295/195)
24 Box Jumps (24/20)
24 Wall Balls (24/20)
24 Shoulder to Overhead (185/115)
24 Box Jumps (24/20)
24 Wall Balls (20/14)
24 Power Clean (145/95)

Last done January 12, 2014

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From the adamslegacy.com website…

Adam was a man of extremes, whose determination was fueled by faith, family, and the love and support of his wife. He was a man who waged a war against his own worst impulses and persevered to reach the top tier of the U.S. military. Always the first to volunteer for the most dangerous assignments, Adam’s final act of bravery led to the ultimate sacrifice.

If you have not read his story, you owe it to yourself.

RIP hero,

CG

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15 May
by: Published in Uncategorized

Team WOD: 5 rounds for time of:

200M Run
9 Pull Ups while partner holds top of the Overhead Squat (95/65)
9 Overhead Squats (95/65 while partner hangs on bar)
9 Toes to Bar while partner holds Overhead Squat (95/65)
19 Handstand Push Ups
9 Pull Ups while partner holds top of the Overhead Squat (95/65)
9 Overhead Squats (95/65 while partner hangs on bar)
9 Toes to Bar

35 min cap

Partners have to switch every time they go back to the bar/barbell

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Here are the rules…

  • Partners A and B both have to run
  • Partner A will do 9 Pull Ups while partner B holds the barbell overhead
  • Partner A will hang on to the bar while partner B does 9 Overhead Squats
  • Partner A will do 9 Toes to Bar while partner B holds the barbell overhead
  • Partners A and B can split the HSPU anyhow
  • Partner B will do 9 Pull Ups while partner A holds the barbell overhead
  • Partner B will hang on to the bar while partner A does 9 Overhead Squats
  • Partner B will do 9 Toes to Bar while partner A holds the barbell overhead

And that is 1 round,

CG

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Princess Swanson liked this post
14 May
by: Published in Uncategorized

Pre WOD:  25 mins to find heavy set of 3 reps:

Clusters

Hands cannot let go of the bar

WOD: For time of:

15/11 Cal Row 21 Thursters (95/65)
15/11 Cal Row 15 Thursters (95/65)
15/11 Cal Row 9 Thursters (95/65)

10 min time limit

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Special thanks…

I just want to send a special shut out to everyone who send me pictures from the Opens.  I know it was a while ago, but they were incredible.  A special thanks to Katie P. as her pictures are incredible.  Thank you for taking the time to making us all look amazing!!!  In the next several weeks we are going to put up pictures from the 15.3 workout, which include the Adaptive athletes.  These are some great pictures and I hope you guys use them as inspiration to push your limits.

Well done,

CG

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