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WODs

September 23rd

-REST DAY-

September 22nd

-TEAM WOD-

Workout will be made up on the spot

September 21st

-WOD-

– 500m Row
– 1 Rope Climb 20′
– 400m Run
– 1 Rope Climb
– 300m Row
– 1 Rope Climb
– 200m Run
– 1 Rope Climb
– 100m Row
– 1 Rope Climb

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Today’s Results (This can only be seen if you’re logged in)
[hide] 5:30AM
– Deb 11:10 (Mod: 10′ rope)
– Jerry 10:00 (Mod: 10′ rope)
– Willie 10:53 (Mod: rope climb mod)
– Marti 11:28 (Mod: rope climb mod)
– Chris 11:51 (Mod: rope climb mod)
– Dustin 11:51 (Mod: rope climb mod)
1:30PM
– Kathy 12:14 (Mod: rope climb mod)
– Luke 12:46 (Mod: 15′ rope)
4:30PM
– Maddie 12:28 (Mod: 15′ rope, 2x 11′ rope)
– T.J. 11:19 Rx
– Melissa 11:45 (Mod: 11′ rope
– Thomas 15:27 Rx
– Jim 9:45 (Mod: rope climb mod)
– Kade 12:10 Rx
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September 20th

-WOD-

Get ready for some Tabata

8 Rounds Of:
20sec Parallette Hold
10sec Rest

8 Rounds Of:
20sec Double Unders
10sec Rest

8 Rounds Of:
20sec Plank
10sec Rest

8 Rounds Of:
20sec Sit Ups
10sec Rest

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Today’s Results (This can only be seen if you’re logged in)
[hide] 5:30AM
– Chris 151 (Mods: Green & Blue Bands, Singles)
– Marti 121 (Mods: Green & Blue Bands, Singles)
9:30AM
– Jodi 162 (Mod: Singles)
1:30PM
– Sarah 176 (Mods: Green & Blue Bands, Singles)
– Kathy 113 (Mods: Green & Blue Bands, Singles)
– Joann 96 (Mods: Black & Red Bands, Singles)
4:30PM
– Kade 300 Rx
– T.J. 183 Rx
– Jim 122 (Mods: Green & Blue Bands)
– Deb 113 (Mods: Green & Blue Bands)
5:30PM
– Billie 170 (Mods: Green & Blue Bands, Singles)
– Jeff 183 (No Parallette holds)
7:30PM
– Maddie 173 (Mod: Singles)
– Melissa 173 (Mods: Green & Red Bands, Singles)
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September 19th

Nice work to everyone that showed up for the run!

-WOD-

15min AMRAP
– 5 Cleans 155/105#
– 100m Row
– 15 Wall Balls 20/14#

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Today’s Results (This can only be seen if you’re logged in)
[hide] 5:30AM
– Dustin 5+3 (Mods: 105#, 18#WB)
– Jerry 5+5 (Mods: 65#, 16#WB)
– Willie 5+5 (Mods: 85#, 14#WB)
– Luke 4+23 (Mods: 95#, 16#WB)
1:30PM
– Sarah 5+11 (Mods: 45#, 8#WB)
4:30PM
– Thomas 6+1 Rx
– Deb 5+27 (Mods: 70#, 12#WB)
– Jodi 5+16 (Mods: 65#, 10# to 9’WB)
5:30PM
– Josh 6 Rx
– T.J. 5+1 (Mods: 85#)
– Libby 5+1 (Mods: 65#, 12#WB)
7:30PM
– Kade 5+25 (Mods: 95#)
– Melissa 5+15 (Mods: 50#, 8#WB)
[/hide]

September 18th

-WOD-

5K Run

35min cut off time

I’m not too sure if it’s a good idea posting this workout. Most of the time when a lot of running shows up people decide not to. Lets see if we can change that.

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Today’s Results (This can only be seen if you’re logged in)
[hide] 5:30AM
– Marti 33:26
– Chris 38:14
– Willie 37:23
7:00AM
– Josh 29:05
9:30AM
– Heather 27:50
4:30PM
– T.J. 24:36
– Thomas 28:07
– Jodi 28:41
– Libby 34:45
– Allison 34:45
5:30PM
– Deb 36:28
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September 17th

-WOD-

Shoulder Press
5-5-3-3-1-1-MAX

10min AMRAP
– 15 Ring Rows
– 10 Ring Dips
– 30yd Bear Crawl

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Today’s Results (This can only be seen if you’re logged in)
[hide] 5:30AM
– Marti 50# / 3+45 (Mods: 55″, Red Band)
– Chris 55# / 4 (Mods: 65#, Blue Band)
– Dustin 125# / 3 (Mods: 46#, Blue Band)
7:30AM
– Deb 60# / 4+6 (Mods: 29″, Red Band)
– Jerry 85# / 4+10 (Mods: 40″, Blue Band)
– Willie 85# / 4+8 (Mods: 25″, DB Push Ups)
9:30PM
– Tina 19:05 (4 Rounds Of: 500m Row, 400m Run)
1:30PM
– Sarah 70# / 3+45 (Mods: 55″, Blue Band)
4:30PM
– Joann 70# / 3+25 (Mods: 54″, Blue Band)
– Kathy 45# / 3+35 (Mods: 49″, Blue Band)
– Billie 60# / 3+23 (Mods: 37″, Red Band)
– Jeff 8:39 (2K Row)
5:30PM
– Libby 65# / 4+5 (40″, Red Band)
– Thomas 175# / 4+10 Rx
– Josh 165# / 4+7 (Mod: Purple Band0
7:30PM
– Maddie 80# / 5+11 (Mods: 41″, Purple Band)
– Melissa 60# / 6 (Mods: 45″, Red Band)
– Zach 120# / 4+20 (Mod: Purple Band)
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