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Monday-Funday! 01/26/15

Happy Monday Folks!…I know, its Monday.  But cheer up because we are tackling Hero WOD “Loredo” partner style!

Hero WOD: Loredoimages

6 Rounds For Time

24 Air Squats

24 Push Ups

24 Walking Lunge (12 each leg)

400m Run

-Runs MUST be done together with your partner “no one gets left behind”.-

-Both partners must do 24 reps of each movement on each round but only one partner may work at a time so split 24 reps up and grab a quick rest while your partner knocks out some of their reps.-  As always Team Names are expected!

Dedicated to: U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

Workout 01/02/15

Love these movements, awesome way to start the year.

For Time:  18-15-12-9-6-3th

Thrusters  95#/65#


Abmat Sit-ups

– This should be quite the race…Geeeeett EXCITED !!! –

Saturday Morning 10am TEAM WOD

Its the weekend folks and that means Team WOD!!! 

20 Minute Team AMRAP (starts promptly at 10:20)th

5 Pull-ups

15 Wall Balls  20#/14#

10 Power Cleans  115#/65#

-Rest Station-

Team members are spread throughout the stations with one team member at each station. NO team member may advance to the next station until all team members are finished with their current station.  One team member is always in the “Rest Station”.

TGIF!!! WOD 12/19/14

TGIF folks!!!  Let’s get our Christmas time off and vacations started off right.  We have a modified version of CrossFit Games Open WOD 14.5   While the burpees are gone this WOD still packs a punch.

Complete All Reps For Time: 21-18-15-12-9-6-3

Thrusters  95#/65#b4f6ee07c71d109727d7053b4e758886

Russian Kettle Bell Swings  53#/35#

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