053113

Remember Wods in the hall!!

Friday

Strength
High Bar Back Squat - H1

Metcon
Death by -
POWER CLEAN 155/105
BURPEE


Saturday

Metcon
CFD PR WOD 1.4

Rx Division
10! Clean & Jerk 155/95
Pull Ups

Scaled Division
10!
Clean & Jerk 115/75
Jumping CTB Pull Ups/Jumping Pull Ups



Sunday

Metcon
Team Wod (3)
200m Run Relay (Each)
150 Thrusters 45/33
100 C2B Pull Ups
50 Box Jumps 30/24
200m Run Relay (Each)

1 Person Works
1 Person Holds 115 lbs (Overhead/At Shoulders/Top Of Deadlift)
1 Person Rest
* If The Bar Hits The Ground 10 Burpees For Each Person

Perseverance is not a long race; it is many short races one after the other. - Walter Elliot

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052913

Thanks to everybody who came out for Murph yesterday!

Wednesday

Strength
Push Jerk - Heavy 1

Metcon
7 RFT
7 Push Press 95/65
7 Burpees
7 KB Swings 1.5 pd/1 pd


Thursday

Metcon
4 RFT
12 SDHP 95/65
24 HRPU's
400m Run

You can't expect to hit the jackpot if you don't put a few nickels in the machine. - Flip Wilson

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052713

"Murph"
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
*The Pull-Ups, Push Ups, And Squats May Be Partitioned As Needed. Start And Finish With A Mile Run

In memory of Navy Lieutenant Michael Patrick Murphy, 29, of Patchogue, NY who was killed in Afghanistan June 28th 2005. This workout was one of Mike's favorites and he'd named it "Body Armor." From here on it will be referred to as Murph in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Tuesday



CFD PR WOD 1.4

Rx Division
10! Clean & Jerk 155/95
Pull Ups

Scaled Division
10!
Clean & Jerk 115/75
Jumping CTB Pull Ups/Jumping Pull Ups

He is a man of courage who does not run away, but remains at his post and fights against the enemy. - Socrates

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052413

Welcome to the Herd Neil

Steven

and Sarah!

Friday

Strength
High Bar Back Squat - Heavy 3

Metcon
10!
Deadlift 225/155
Kb Swings 1.5 pood/1 pood
* 12 min cap



Saturday

Metcon
PR Challenge 1.3

4 RFT
7 Front Squats 155/95 (Rx)
14 TTB

4 RFT
7 Front Squats 115/75 (Sc)
21 Ab Mat Sit Ups
* 12 min cap


Sunday

Metcon
21-15-9
Box Jumps 24/20
Kb Swings 53/35
Sumo Deadlift High Pull 75/55

You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, 'I lived through this horror. I can take the next thing that comes along. - Eleanor Roosevelt

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052213

Welcome to the Herd Ken!

Joanna

Ray

and Katelyn

Thanks Kane for droppin by you rocked it!

Wednesday

Strength

Push Jerk- H3

Metcon
3 RFT
15 S-T-O 135/95
30 Jumping Pull-Ups
300m Run


Thursday
Metcon
AMRAP 12
20 OH Walking Lunge 45/25
10 Jumping Slam Ball 20/15




Leap and the net will appear. - John Burroughs  


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052013

Monday

Strength
Deadlift Heavy - 5

Metcon
21 T2B
15 Power Cleans 155/105
9 Wall Walks
15 Power Cleans 155/105
21 T2B


Tuesday
PR Challenge 1.3

Metcon

4 RFT
7 Front Squats 155/95 (Rx)
14 TTB

4 RFT
7 Front Squats 115/75 (Sc)
21 Ab Mat Sit Ups
* 12 min cap

Infuse your life with action. Don't wait for it to happen. Make your own future. Make your own hope. Make your own love. And whatever your beliefs, honor your creator, not by passively waiting for grace to come down from upon high, but by doing what you can to make grace happen... yourself, right now, right down here on Earth.

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051713

Remember this place!

Friday

Strength
Zercher Squats Heavy - 1

Metcon
BENCHMARK DAY
"Grace"
30 Clean & Jerks 135/95
OR
"Isabel"
30 Snatches


Saturday


Metcon
CFD Open WOD 1.2100 Bumper Plate Burpees (Rx)
75 Bumper Plate Burpees (Scaled)
*10 Minute Cap



Sunday

Metcon
7 RFT
3 Power Cleans 225/135
40 Yard Sprint


I've found that luck is quite predictable. If you want more luck, take more chances. Be more active. Show up more often. - Brian Tracy 



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051513

Welcome to the Herd Kate!

Ben

Matthew

and Axel!

Wednesday

Strength
Floor Press Heavy 1

Metcon
30-20-10
Push Press 95/65
Pull Ups
60ft. Bear Crawl Between Rounds



Thursday

Metcon
x5 - 3 minute rounds
90ft. Shuttle Run
15 Cal. Row
*Rest Remaining time
**Scale as needed


I learned that we can do anything, but we can't do everything... at least not at the same time. So think of your priorities not in terms of what activities you do, but when you do them. Timing is everything - Dan Millman


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051313

Monday

Strength
Squat Clean - Heavy 1

Metcon
7 RFT
3 Deadlifts 155/105
3 Hang Power Cleans 155/105
*All Rounds Are Unbroken, If The Bar Is Dropped You Must Do Five Burpees. Bar Can Be Dropped Between Rounds.


Tuesday

CFD Open WOD 1.2

Metcon
100 Bumper Plate Burpees (Rx)
75 Bumper Plate Burpees (Scaled)
*10 Minute Cap


No matter how many goals you have achieved, you must set your sights on a higher one. - Jessica Savitch


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051013

Friday


Strength
Zercher Squat  - Heavy 1

Metcon
"200 Reps Of Awesome"
2 RFT
20 Ground To Shoulder 135/95
20 Push Ups
20 Shoulder To Overhead 135/95
20 Pull Ups
20 Lateral Bar Hops



Saturday


"303" CFD Open
WOD 1.1

Metcon
30 Ground to Shoulder
300m Run
30 Shoulder to Overhead
300m Run
*20 Minute Cap


Sunday

Metcon
Run 1 Mile
Stop Every Minute And Do 30 Walking Lunges Steps



Without hard work, nothing grows but weeds. - Gordon B. Hinckley


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050813

Welcome To The Herd Josh

Magera

Laura

Giovanni

Wednesday

Strength
Floor Press - Heavy 1

Metcon
10 Minute Running Clock
First 4 Min- M.E. Alternating KB Snatches 53/35
20 C2B Pull Ups
For The Remaining Time, DB Unders.



Thursday

Metcon
"Nancy"
5 RFT
400m Run
15 OHS 95/65
*Scale round and load as needed



Do your work with your whole heart, and you will succeed - there's so little competition. - Elbert Hubbard


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050613

What a great clinic!

Monday

Strength
Squat Clean - Heavy 1

Metcon
AMRAP 8
4 Deadlifts 275/205
8 Burpee Pull-Ups




Tuesday



Good Luck Everybody!


"303" CFD Open
WOD 1.1

Metcon
30 Ground to Shoulder
300m Run
30 Shoulder to Overhead
300m Run
*20 Minute Cap


Perseverance is failing 19 times and succeeding the 20th. - Julie Andrews


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050313

Welcome to the Herd Andrew!

Bonnie

and Jacqueline

We will miss you Jason!!  Good Luck, come WOD out with the Herd any time!

Friday

Strength
Zercher Squat Heavy - 3

Metcon
AMRAP 12
5 Power Snatch 95/65
5 Two - For - One Lateral Hop Burpees (Over Twice Equals One)
5 Thrusters 95/65


Saturday

Metcon
10 RFT
5 Burpees
10 KB Swings
200m Run



Sunday

Metcon
The Broomstick Mile
25 Back Squats
25 Front Squats
25 Overhead Squats
400m Run
25 Shoulder Press
25 Push Press
25 Push Jerk
400m Run
50 Squat Clean
400m Run
50 Power Snatch
400m Run
*As a team, complete all moves are done together with a pvc pipe, everyone stays together for every rep. The run is done in formation at the pace of the slowest runner.



The most effective way to do it, is to do it. - Amelia Earhart 


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050113

Welcome to the Herd Holly, Alice, Andrea, and Phillip!

Wednesday

Strength
Floor Press - Heavy 3

Metcon
4 Rounds for total working time
7 Parallette Push ups
14 Pull ups
21 Slam ball 20/15
Rest 1:1


Thursday

Metcon
21-18-15-12-9-6-3
Med ball Clean
Med ball Sit ups
*Beginners 21-15-9, scale load as needed



You can never quit. Winners never quit, and quitters never win. - Ted Turner



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