7/28/14

Strength:
Wendler bench press week 1
1×5@65
1×5@75
1×5+@85%

WOD
5 rounds for time
10 deadlifts 225/155
20 wallballs 20/14

If anyone missed the CrossFit Games this weekend it would highly recommend going back and watching each event through the archives on Crossfit.com. What a roller coaster ride. But in the end…

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Lastly, we had no one signed up for the oly class tomorrow so there will NOT be one. Sign up sheet is on the desk for wed and fri. Get your name on there if you are interested!!!

7/25/14

Strength:
Back squat x 20 unbroken (add 10# to last week)

WOD
3 rounds for time
500m row
10 power snatches 135/95
15 box jumps 24/20
20 pull-ups

Oly WOD:
1 every 90 sec for 15 min
Power clean + front squat + clean
Clean pull 4×4
Split jerk press 4×4

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7/23/14

WOD:
5 rounds for time
5 power cleans 165/115
10 front rack reverse lunges 165/115
15 bar hopping burpees

Oly WOD
Power Snatch + Snatch Push Press + OHS – 60% x (3+3+3), 65% x (3+3+3), 70% x (2+2+2) x 3
Snatch pull 4×4@85%
5×2 pause back squat

PurePharma back in stock FINALLY!!! Come and get it tomorrow!!!

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7/21/14

WOD:
“Bell”
3 rounds for time
21 deadlifts 185/125
15 pull-ups
9 front squats 185/125

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Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.

Oly WOD
4×3 clean and jerk ~75-85%
4×3 clean pull
4×2 front squat
*aim to hit heavier loads than last week