Monday 12/09/13

There will be no 0515 or 0600 classes.  We will be open from 0900-1930.  Come in and do the WOD when you can.  The parking lot is really icy. There is a  1,000 Burpee penalty for running into the building. 10 min AMRAP of: 10 Power Cleans (135/95#) 15 Box over Burpees (24/20″)

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Monday 11/25/13

3 rounds each for time: Shuttle run 30 pullups (1 round completed every 4 minutes) Competitor: 10 Burpee penalty for breaking pullups due at end of WOD. Gym will be closed Thursday for Turkey Day. Friday Will only be 0900, 1630, and 1730 WODs.

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Monday 11/11/13

“Gwen” 15-12-9 Clean and Jerk. Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. Each foul is a 5 Burpee penalty immediately then restart set. Use the heaviest weight possible. Your score is weight used.

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