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WODs

June 26th

Here is a pic of the Korandas after the Down and Dirty Mud Run this past weekend. I love it! keep it up!!!

-WOD-
5 rounds for time
– 10 deadlifts @ 225/155
– 20 wall ball @ 20/14

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Today’s Results (This can only be seen if you’re logged in)
[hide] 7:00AM
– Sam 15:39 Rx
– Willie 14:44 (Mods: 165# DL, 12# WB)
– Tina 16:09 (Mods: 105# DL, 12# WB)
– Jerry 14:23 (Mods: 95# DL, 12# WB)
– Lucas 19:13 (Mods: 135# DL, 16# WB)
1:30PM
– Carl 14:30 Rx
4:30PM
– Deb 17:41 (Mod: 12# WB)
– Heather 14:35 Rx
– Thomas 14:53 Rx
– Kade 16:38 (Mods: 165# DL, 16# WB)
5:30PM
– Jeff 13:53 (Mod: 185# DL)
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June 25th

-WOD-

XS Benchmark
– 500m Row
– 40 Air Squats
– 30 Sit Ups
– 20 Push Ups
– 10 Pull Ups
– 500m Row

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Today’s Results (This can only be seen if you’re logged in)
[hide] 7:00AM
– Deb 9:10 (Mod: Red Band)
– Willie 9:03 Rx
– T.J. 8:39 Rx
– Chris 9:37 (Mods: Knees, Green Band)
– Cheryl 9:26 (Mods: Knees, Green Band)
– Jerry 10:16 (Mod: Blue Band)
9:00AM
– Kathy 12:11 (Mod: Blue Band)
1:30PM
– Carl 7:14 Rx
4:30PM
– Thomas 6:34 Rx
7:30PM
– Sam 6:12 Rx
– Lucas 8:28 Rx
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June 24th

-REST DAY-

June 23rd

-TEAM WOD-

Team workout will be made up on the spot by Mindy. Bring a friend for a great FREE workout!

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Today’s Results (This can only be seen if you’re logged in)
[hide] [/hide]

June 22nd

-WOD-

3min Running Clock
– 60 Double Unders (180 Singles if you cant do double unders)
– As many Med Ball Sit Ups as possible with remaining time (20/14#)

Rest 1min

3min Running Clock
– Run 200m
– As many Overhead Lunges as possible with remaining time (45#/25#)

Rest 1min and repeat full workout 1 more time

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Today’s Results (This can only be seen if you’re logged in)
[hide] 7:00AM
– Deb 105 (Mod: 12# MB)
– Willie 126 (Mods: 12# MB, 25# Plate, Singles)
9:00AM
– Kathy 84 (Mods: 8# MB, 10# Plate, Singles)
5:30PM
– Mindy 126 (Mod: 12# MB)
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June 21st

-WOD-

Grace
30 Clean & Jerks 135/95#

Finish with a 500m Row. Don’t hold anything back!

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Today’s Results (This can only be seen if you’re logged in)
[hide] 7:00AM
– Deb 4:01 (Mod: 55#) / 1:59.6
– Tina 4:16 (Mod: 55#) / 1:59.6 Row
– Willie 4:31 (Mod: 80#) / 2:05.6 Row
– Jerry 4:43 (Mod: 65#) / 1:47.3 Row
– Chris 4:43 (Mod: 35#) / 2:18 Row
– Andy 4:39 Rx / 1:35.4 Row
– Lucas 5:55 (Mod 70#) / 2:04 Row
– Sam 12:24 Rx / 1:43.7 Row
– T.J. 6:51 (Mod: 70#) / 1:58.1
1:30PM
– Carl 3:59 (Mod: 120#) / 1:43.3 Row
– Kathy 4:16 (Mod: 35#) / 2:31.6 Row
4:30PM
– Kade 5:37 (Mod: 10@95# 20@85#) / 1:54.7 Row
5:30PM
– Jeff – 6:22 (Mod: 120#) 1:51.8 Row
6:30PM
– Becky 2:30 (Mod: 45#) / 1:59.7
7:30PM
– Lane 5:06 (Mod: 10@60# 20@55#) / 2:03.5 Row
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June 20th

-WOD-

5min AMRAP Of:
– 5 Burpees
– 10 Wall Ball 20/14

Rest 2min

10min AMRAP Of
– 10 Push Ups
– 15 Box Jumps 24/18″
– 20 Air Squats

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Today’s Results (This can only be seen if you’re logged in)
[hide] 7:00AM
– Chris – 3+5 / 3+25 (Mods: 8# to 8’WB, 12″ Box)
– Marti – 3+5 / 3+25 (Mods: 8# to 8’WB, 12″ Box)
9:00AM
– T.J. – 4 / 4+28 Rx
– Kathy – 3+9 / 4+35 (Mods: 10# to 8’WB, 12″ Box)
– Joann – 3+8 / 4+13 (Mods: 10# to 8’WB, 12″ Box)
4:30PM
– Deb – 4+1 / 4+7 (Mod: 12# WB)
– Kade – 4+10 / 6+16 (Mod: 18# WB)
– Lane – 4+3 / 6+3 (Mod: 12# WB)
5:30PM
– Jeff – 4+10 / 4+12 Rx
– Libby – 4+4 / 4+10 (Mod: 8# WB)
– Allison – 4+1 / 3+24 (Mod: 8# WB)
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