Monthly Archives: December 2010

Friday 101231 Happy New Year!

Last Benchmark Friday of 2010!! Nutts Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an … Continue reading

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Thursday 101230

WOD: 3 Attempts Max Rep Unbroken Wall Ball 20#/14# Tabata (Alternating Exercises for 8 Rds each) KB Sumo Deadlift High Pull 55#/35 KB Swing 55#/35# Single Leg V-Up Coaches Thoughts: It was great to have Denise join us today, she … Continue reading

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Wednesday 101229

Strength: Deadlift (Increase 10 LBS from Previous 90% of 1 RM Weight) 5 @ 75% 5 @ 80% 5+ @ 85% Between Sets Perform 30 seconds Front Plank, 30 seconds Side Plank 30 seconds Side Plank WOD: With a Partner … Continue reading

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Tuesday 101228

2 min Max Double Under Rest 1 min 2 min Max Double Under Rest 3 Min  Perform 2 cleans @ the top of every minute for 10 min  85% of 1RM Rest 3 Min AMRAP in 6 min of: 20 Jumping … Continue reading

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Monday 101227

Strength: Back Squat (Add 10 LBS to 90% 1 RM Weight) 5 @ 75% 5 @ 80% 5+ @ 85% WOD: 6 Rds For Time: 8 Hand Release Push Ups 12 Snatch Balance 75#/55#

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Merry Christmas

Merry Christmas to everyone! Enjoy your time with friends and family! Don’t forget to still do your burpees! See you guys Monday! If you can get to the mountains and enjoy the snow, and some outside exercise make sure to take … Continue reading

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Friday 101224

Benchmark Friday! “Whitten” Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy … Continue reading

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Schedule Reminders!

I hope everyone is getting to enjoy at least a few days off! I think everyone knows the schedule already but just in case: Dec 23rd…Today 8 am 5 pm 6:15 is cancelled Friday Dec 24th 8am 9:15 am Saturday Closed … Continue reading

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Thursday 101223

Strength/Skill: Snatch Work 3 x 3 ea Snatch DeadLift Snatch Pull Snatch High Pull Snatch Complex 3 x 3 ea Power Snatch Overhead Squat Snatch Balance Squat Snatch WOD: “Randy” In honor of Randy Simmons, 51, a 27 year LAPD … Continue reading

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Wednesday 101222

Strength: Single Leg DeadLift 3 x 8 ea Toes to Bar 3 x 15 Unbroken Jake H’s B-Day WOD: 3 Rds For Time: 15 DeadLift 155#/105# then the following obstacle course (once through with the option of twice through on … Continue reading

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