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Category: WOD
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Wednesday 11/13/13

“Deck of Cards” – Courtesy of Ray Rice, Superbowl Champ *Captain will flip over a card – do # of reps for the # on the card. Face cards are worth 10. Jokers worth 15. This is a workout performed as a team. If you have a fallen soldier, teammates can help and perform the […]

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Category: WOD
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Tuesday 11/12/13

Work: Gymnastics  (Below the Rings) – perform 2-3 working sets of each progression 1) Ring Rows w/false grip 2) Static Hangs 3) Mini Kips 4) Roll to inverted Tuck 6) False Grip Pullups to Chest (strict Muscle-up Style) 7) “Skin the Cat” – Tuck or Pike WOD: 4min Jump Rope Test – Burpees for each […]

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Category: Hero
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Monday, Veterans Day 11/15/13

Hero WOD: “Morrison” 50-40-30-20 and 10 rep rounds of: Wall Ball Shots, 20#/14# Box Jump, 24″/20″ Kettlebell Swings, 53#/35#   U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries […]

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Category: WOD
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Friday 11/08/13

WOD: 100 Turkish Getups *NOTE: this is NOT a for time activity. Keep a good Pace, manage your weight and work on consistency. “The Turkish Get-up is an exercise we use quite often in the gym to suit a variety of purposes. When done at a heavy weight it can be done as a strength […]

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