Friday 04/07/17

“Tiff” In 25 mins do: Run, 1.5 mi then in the remaining time, AMRAP of: 11 Chest-to-bar Pull-ups 7 Hang Squat Cleans 155/105 7 Push Press 155/105 United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while […]

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Thursday 04/06/17

“The Ghost” 6 rounds, 1 min per station, of: Row (calories) Burpee Double Under Rest 1 min

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Tuesday 04/04/17

“Ominous” 15 min partner Amrap: 50-40-30-20-10 Wall Ball 20/14, 10’/9′ Box Jump/Step up 24/20 KB Swing 1.5/1

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Monday 04/03/17

“Deadpool” 4 rounds for time of: Run 400m 20 Deadlifts 155/105

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Friday 03/31/17

“Super Mario World” 3 Cycles of: Every Minute for 4 min 10 thrusters 75/55 Max burpees *rest 1 min between cycles

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Thursday 03/30/17

“Resident Evil” Tabata deadlift 185/125 Tabata hang power clean 135/95 Tabata Row (calories) Tabata Slam Ball

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Wednesday 03/29/17

Linear Strength W12D03 Bench Press 8×3 -then- “Contra” 4 rounds for time of: 50 Double Unders 30 Push-ups

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