Monthly ArchivesSeptember 2012

Big Papa Pump standard

2 Person TEAM WOD: Big Papa Pump
Split The Reps Any Way You Want To
50 Plyo Push-Ups
50 Pull-ups
100 Double-Unders
40 CF Box Jumps (30″/24″)
40 Ring dips
80 Sit-Ups
30 Kettlebell swings (70#/55#)
30 Hang Squat Cleans (135#/95#)
60 Toes To Bar
20 Bar Facing Burpees
20 KB SDHP (70#/55#)
40 Push Jerk (135#/95#)
TRAVEL WOD:
50 Push-Ups
50 Air Squats
100 Jumping Jacks
200m Run
40 Mountain Climbers
40 Dips
80 Sit-Ups
200m [...]

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Holleyman standard

“Holleyman”
30 rounds for time of:
5 Wall Ball Shots (20#/14#)
3 Handstand Push-Ups
1 Power Clean (225#/155#)
Scale As Necessary.  Do All You Can Do….

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit [...]

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Backyard Brawl standard

Warm-Up: 3 Rounds of Cindy plus Run
5 Pull-Ups
10 Push-Ups
15 Air Squats
100m Run
WOD: Backyard Brawl
40 Slam Balls
40 Sit-Ups
40 Double-Unders
800m Run
20 Slam Balls
20 Sit-Ups
20 Double-Unders
400m Run
10 Slam Balls
10 Sit-Ups
10 Double-Unders
200m Run
COOL DOWN:
100 Reps for your Abs
TRAVEL WOD:
40 Sit-Ups
40 Push-Ups
40 Jumping Jacks
800m Run
20 Sit-Ups
20 Push-Ups
20 Jumping Jacks
400m Run
10 Sit-Ups
10 Push-Ups
10 Jumping Jacks
200m Run

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The Battle For The Box standard

THE BATTLE FOR THE BOX:
PLEASE SEE THE LIST OF WODS BELOW: MORE DETAILS WILL BE GIVEN AT CHECK IN TOMORROW FROM 4:00 PM-7:00 PM.
WOD #1: INDIVIDUAL TEAM WODS:
WOD 1: 8 Minute Cut-Off
3 Rounds:
15 OHS (95#/65#)(75#/45#)
15 Lateral Burpees
WOD 2: 8 Minute Cut-Off
21-15-9
Thrusters (115#/75#)(95#/55#)
Hand Release Push-Ups
WOD 3: 30-20-10-5: 7 Minute Cut-Off
Wall Balls (20#/14#) (14#/10#)
Sit-Ups
WOD 4: 5 Minute [...]

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