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Monthly Archive for: ‘September, 2019’

Friday 9.13.19

Teams of 3 – 3 Rounds  300 M Row 15 Thrusters 95/65 💃 Congo Line Style 🕺 {Athlete 1 rows then starts thrusters. Athlete 2 can start rowing while athlete 1 is thruster-ing} “Determined people working together can do anything”  

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Thursday 9.12.19

AMRAP 20 100M Farmer Carry 150/100 Sand Bag 3 Box Jumps 30ish/24ish Overhead Carry 100M (50R/50L) 53/35 Plank 60 Seconds Nice steady pace. Goal is to move for twenty at a easy pace.   “It’s Not Whether You Get Knocked Down, It’s Whether You Get Up.” – Vince Lombardi 💚💛  

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Wednesday 9.11.19

1/2 Murph 800 M Run 50 Pull Ups 100 Push Ups 150 Air Squats 800 M Run “Winning isn’t about finishing in first place. It isn’t about beating the others. It is about overcoming yourself. Overcoming your body, your limitations, and your fears. Winning means surpassing yourself and turning your dreams into reality.” ― Kilian Jornet  

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Tuesday 9.10.19

2.4.6.8.10.12.14. Hang Clean 95/65 2.4.6.8.10.12.14. Shoulder 2 Overhead 95/65 2.4.6.8.10.12.14. Burpee Box Jump Over 24/20   “Even if you’re on the right track, you’ll get run over if you just sit there.” -Will Rogers  

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Monday 9.9.19

Back Squat 3 x 10 4 Rounds 30 Double Unders 20 Kettle Bell Swings 5R/5L Lunge 53/35 20 Sit Ups “During the hard times, it’s important to focus on the things you can change in that moment instead of what you should have or could have done differently.”  – Annie Thorisdottir  

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Friday 9.5.19

3 Min AMRAP 8 Thrusters 95/65 8 Burpees Over the Bar 8 Pull Ups   “Be patient and tough; some day this pain will be useful to you.” – Ovid, Roman poet  

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Thursday 9.5.19

600 m Row 30 Step Overs 50/35 30 Push Presses 95/65 600 m Run “No one ever drowned in sweat.” U.S. Marine Corps  

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Wednesday 9.4.19

18 Minute EMOM 8 Deadlifts 225/155 9/6 Push Ups 3 Seated Box Jumps   “The difference between the impossible and the possible lies in a person’s determination.” – Tommy Lasorda    

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Tuesday 9.3.19

15 Min AMRAP Teams of Two 400 m Run 10 DB Front Squats 50/35 20 Toes 2 Bar 10 DB Front Squats 50/35   “What’s the point of being alive if you don’t AT LEAST TRY to do something remarkable?” – John Green    

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Monday 9.2.19

Open Gym 10 AM “Our debt to the heroic men and valiant women in the service of our country can never be repaid.  They have earned our undying gratitude.  America will never forget their sacrifices.” President Harry S. Truman  

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