WOD

 "Bochtler Challenge"

 18 Push ups

17 Pushups

15 Push ups

Run 400m

299 Squats

63 yd Walking Lunge

31 sec Overhead Ruck Press

1 min Wall sit

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Ben Bochtler died from a fall September 2, 2019 at West Point academy after a three-year stint in the Army that included a deployment to Afghanistan from April 2018 until January 2019, West Point said. He also played on the school's lacrosse team. Ben an Eagle Scout will be miss by many friends and family.

WOD

 21-15-9 Reps for time of:
Dumbbell squat cleans
Strict pull ups
Deficit Push ups (hands on Db's)
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Rest Day

Rest Day

WOD

Complete as many rounds as possible in 12 minutes of:

Clean into 5 Front squats

10 GH Sit ups

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WOD

3 Rounds for time of:

30 Cal row

25 Kettle bells swings 24/16k

10 Burpee box jump

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WOD

Strength Day

Snatch

6-4-2-1

Clean

6-4-2-1

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WOD

 Complete as many rounds as possible in 20 minutes of:

12 Pull ups

6 Cleans 

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WOD

 3 rounds for time of:

20 squats
10 sit ups
5 push ups
30 squats
15 sit ups
10 push ups
40 squats
25 sit ups
15 push ups
Run 200 m
30 squats
15 sit ups
10 Push ups
20 squats
15 sit ups
5 Push ups
Run 200 m
Post time to comments:

Compare to: 160830

Rest Day

Rest Day

WOD

 

 "Annie"
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
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Compare to: 200609

WOD

3 Rounds for time of:

20 Push ups

10 Toes to Bar

10 Walking Lunge steps w/45lb plate

WOD

 Strength Day

Push Press

5-3-3-1

Front Squats

5-3-3-1

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WOD

 4 Rounds for time of:

9 Pull ups 95lbs/65lbs

9 Thusters

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WOD

 Complete as many rounds as possible in 12 min of:

12 Hang Power Cleans 95lbs/65lbs

12 Burpees over the bar

 

WOD

 "Annie"
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
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Compare to: 200609

Rest Day

Rest Day

WOD

 Complete as many rounds as possible in 12 minutes of:

40 Double Unders

40 Push ups

20 Abmat sit ups

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WOD

 Complete as many rounds as possible in 20 minutes of:

Run 400 meters

15 L pull-ups
15 hip extensions

Post rounds completed to comments.

 

WOD

 Complete 10 rounds
Hang Clean (squat as always)
Every minute perform 3 rep increase the load each round with max effort on last set.
Start at 60% 1 rep max
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Compare to: 160215 

 

WOD

 3 Rounds for time of:

15 Front Squats 145lbs

15 Pull ups

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WOD

Complete as many rounds as possible in 12 minutes of:

8 Deadlifts 145lbs

8 Hand Stand Push ups

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Rest Day

Rest Day

WOD

For Time:

Cal Row

Double Unders

50-40-30-20-10

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WOD

For Time:
Buy in
Rower 400m,
5 rounds of
25 Goblet squats  16k/12k
25 Walking Lunges
20 Push press 55lbs/ 75lbs
Buy out
Run 400m run
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WOD

Push Press
3-3-3-3
Cleans
3-3-3-3
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WOD

3 rounds for time of:
500-m row
21 push-ups
12 strict toes-to-rings
Post time to comments.
Post time to comments:

WOD

5 Rounds for time of:
20 Walking Lunges w/25 lbs overhead
30 Sit ups
40 double Unders or run 800m
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Rest Day

Rest Day

WOD

"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Post time to comments.
Compare to: 170704

WOD

2 Rounds for time of:
50 Pull ups
40 Double Unders
30 GH Sit ups
20 Overhead Squats 95/75lbs
10 Push Press 95/75lbs
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WOD

Complete as Many Rounds as Possible in 20 min of:
10 single leg squats
20 Push ups
30 Sit ups
40 Squats
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Compare to: 200617

WOD

Strength Day
Full Warm up

Front Squats
8-6-4-2

WOD

As many rounds in 12 minutes, ascending ladder:
2x Hang Power Snatch
3x Wall Ball
4x Double Under
(2/3/4, 4/6/8, 6/9/12, 8/12/16….)
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Rest Day

Rest Day

WOD

Complete as Many Rounds as Possible in 20 minutes of:
500m row
15 Toe to Bar
10 Overhead Squats 95/65lbs
Post number of rounds completed to comments:
Compare to: 190726

WOD

For Time:
Run 400m
15 Thrusters 75lb/55lbs
15 Pull ups
Run 400m
12 Thrusters 75/55lbs
12 Pull ups
Run 400m
9 Thrusters 75/55lbs
9 Pull ups
Run 400m
6 Thrusters 75/55lbs
6 Pull ups
Post time to comments:

WOD

Complete 15 minutes of:
1 reps Burpee
2 reps Toes to Bar
3 reps Kettle bell swings
Complete ascending ladder of:
2/4/6,3/6/9 etc
Post levels completed.
Alternate WOD
Complete 15 minutes of:
1 reps of Burpee
2 reps of V ups
3 reps of Dumbell swings, pick your load
Complete ascending ladder of:
2/4/6,3/6/9 etc
Compare to: 200407

WOD

Grace
30 clean and jerks for time
OR
Isabel
30 snatches for time
95 lb./135 lb.
Post your workout choice, time, and load to comments.

WOD

3 rounds for time of:
Run 200 meters
7 dumbbell push presses
14 ring rows
35-lb. DBs/ 50-lb. DBs
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Rest Day

Rest Day

WOD

Four rounds for time of:
Run 400 meters
50 Squats
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WOD

5 Rounds for time of:
10 Pull ups
20 Flutter kicks
30 Double Unders
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WOD

10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift 135/95lbs
Box Jump
Pull ups
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Compare to: 170704

WOD

Complete 4 Rounds for time of:
200m Run
20 Wall balls
10 Toes to Bar
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WOD

3 Rounds for time of:
12 Push Press 85/55lbs
24 Sit ups
36 Goblet Squats 24/16k
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Rest Day

Rest Day

WOD

For time:
Row 1000m
Run 800m
Row 500m
Run 400m
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Complete a ROMWOD after the WOD.

WOD

5 Rounds for time of:
15 Push ups
15 Goblets Squats, 24k/16k
15 cal, Assault Bike or Ski Erg
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WOD

Overhead Squats
2-2-2-2-2-2-2

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Compare to: 200602

WOD

Complete as many rounds as possible in 12 minutes of:
10 Toes to Bar
10 DB Thrusters 35lbs
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WOD

"Helen"
3 Rounds for time of:
Run 400m
21 Kettle bell swings 24/16k
12 Pull ups
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Alternate

3 Rounds for time of:
Run 400m
21 Swings of heavy object ex: backpack
21 Push ups

Can you improve on your March time?
Compare to 200330
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Rest Day

Rest Day

WOD

As Many Rounds As Possible in 7 minutes of:
4 Burpees
17 flutter kicks
76 foot, Walking lunge
Gym will be open until noon today in celebration of July 4th. BE SAFE.
Compare to: 150704

WOD

Complete 10 rounds for time of:
Sprint 60 yards
10 Deadlifts 115/75lbs
10 Hand release push ups
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Compare to: 150707

WOD

Complete as many rounds as possible in 15 minutes of:
100 Double Unders
21 Front Squats 95/65
21 Push Press 95lbs/65lbs
50 Double Unders 95lbs/65lbs
15 Front Squats 95lbs/65lbs
15 Push Press 95lbs/65lbs
25 Double Unders 95lbs/65lbs
9 Front Squats 95lbs/65lbs
9 Push Press 95lbs/65lbs
Post number of rounds to comments