10-31-12
REMINDER: THERE WILL BE NO 6 PM CLASS TODAY. HAVE A FUN AND SAFE HALOWEEN… Strength/Skill: Hang Squat Snatch, 2-2-2-2-2-2-2 ~then~ “Deep South Shootout WOD 4” Complete for time. 21-15-9 reps of: Overhead Squats, 135/85 Box Jump-overs, 30/24 30′ walking …
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10-30-12
Strength. High-bar Back Squat, 5-5-5-5-5 -then- Conditioning. 3 rounds for time of: Run 400m 21 Pull ups 12 Deadlifts, 225/145
10-29-12
7X1 3-Clean (hi-hang, hang, full) – rest 60 secs between rounds. -then- Complete for time: 50 KB Swings 32/24kg 30 Shoulder Touches 15 T2B 20 Shoulder Touches 15 T2B 10 Shoulder Touches 15 T2B 25 KB Swings 32/24kg What an …
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10-26-12
15 minutes of muscle up practice ~then~ “Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up
10-25-12
Crazy Awesome “Grace” times yesterday! All top 5 males are well below 3 mins and all top 5 females are below 6 mins. Very proud moment for me. Today, for those competing in the Deep South Shootout, I want to …
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10-24-12
BARBELLS FOR BOOBS!!! If you haven’t visited the the TEAM VIRTUS Fundraising Page, please take the time to visit our page and make a contribution. No amount is too small. To date, we have raised over $1200. This money will …
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10-23-12
Skill Work: 15 mins to practice Kipping Handstand push ups ~then~ Complete for time: 30 Box Jumps, 30/24 15 Handstand push ups Run 800 meters 15 Handstand push ups 30 Box Jumps, 30/24
10-22-12
Five rounds for time of: 12 Push press, 115/75 40 meter Shuttle sprint (4 x 10 meters) 8 Overhead squat, 115/75
