Tuesday December 18, 2018
Dec
18
5:00 AM05:00

Tuesday December 18, 2018

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Strength: Back Squat week 2
Warm Up sets:
5@40%
5@50%
3@60%
Working sets: based off 90% of 1 RM
3@70%
3@80%
3+@90%
*If you were able to hit your goal last week then add 5-10 lbs onto your working max and recalculate your sets.

Wod:
9 rope climbs
21 hang power cleans 185/125
6 rope climbs
15 hang power cleans
3 rope climbs
9 hang power cleans

 
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Friday December 14, 2018
Dec
14
5:00 AM05:00

Friday December 14, 2018

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Strength: Deadlift week 1
Warm Up Sets:
5@40%
5@50%
3@60%
working sets:
5@65%
5@75%
5+@85%
*must try to hit or do better than what you did for your last set on November 16th. If you are successful then you will add 5-10lb onto your max for week 2.

Wod: 4 ROUNDS
- 400 m row
- 15 pu’s
- 10 db devil press 50/35

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Wednesday December 12, 2018
Dec
12
5:00 AM05:00

Wednesday December 12, 2018

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Optional lift during Open Gym
Snatch Balance 5x2 @ 75-85%

Wod: “2018 CrossFit Games Qualifier Workout 4 - teens 16-17
5 AMRAP
- 9 hspu’s
- 6 burpees
- 3 snatches 165/115
**the goal is at least 3 rounds.
*SWEAT will perform 3 kb snatches in place of barbell snatches

Open Gym the remainder of class

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Tuesday December 11, 2018
Dec
11
5:00 AM05:00

Tuesday December 11, 2018

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Strength: Back Squat Week 1 numbers
Warm Up:
5@40%
5@50%
3@60%
Working sets:
5@65%
5@75%
5+@85%
the goal is to get the same amount of reps or more as you did on November 12th. If you can achieve this then your working sets will go up 5-10 lbs for week 2.

Wod:
30 deadlifts 75/55
800 row/bike
60 thrusters 75/55
800 row/bike
30 deadlifts 75/55
*SWEAT will perform db deadlifts and thrusters.

 
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Tuesday December 4, 2018
Dec
4
5:00 AM05:00

Tuesday December 4, 2018

 Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria,  assigned to the 2nd Commando Regiment, based in Sydney, New South Wales,  died on May 23, 2011, in Helmand province, Afghanistan, after  insurgents attacked him with an improvised explosive device. He is  survived by his wife Elvi, his mother Allison, and his father David.

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.

“Wood”
5 rounds for time of:
Run, 400 m
10 Burpee Box Jumps, 24/20 in
10 Sumo Deadlift High Pulls, 95/65 lbs
10 Thrusters, 95/65 lbs
Rest 1 min

 
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Monday December 3, 2018
Dec
1
1:00 PM13:00

Monday December 3, 2018

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Strength: Back Squat deload week
5@40%|
5@50%
3@60%

Wod:
”Time Priority Diane”
- 60 seconds of deadlifts 225/155
- 60 seconds of hspu’s
- 45 seconds of deadlifts 225/155
- 45 seconds of hspu’s
- 30 seconds of deadlifts 225/155
- 30 seconds of hspu’s

- rest 5 minutes

1 min max hspu’s

*SWEAT will sub out barbell deadlifts for single kb deadlifts.


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Saturday December 1, 2018
Dec
1
9:00 AM09:00

Saturday December 1, 2018

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Partner Wod:
2 rounds for time:
- 30 clean and jerks 135/95
* partner holds plate overhead (45/35)
- 40 burpee onto plates (45/35)
* partner does a front rack hold (185/125)
- 50 v-ups
partner does a deadlift hold (185/125)

one bar, change weight as you go.
*one works, while one holds. You must wait for your partner to start hold before completing reps. Alternate as needed.

 
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Nov
30
5:00 AM05:00

Friday November 30, 2018

Strength: Deadlift week 3
Warm Up:
5@40%
5@50%
3@60%
Working sets:
5@75%
3@85%
1+@95%

Wod:
400 m row/ 800 bike
21 ohs 95/65
21 ctb
400 m row / 800 bike
15 ohs
15 ctb
400 m row / 800 bike
9 ohs
9 ctb
*SWEAT will sub out ohs for goblet squats. Ctb sub with bent over row with db’s

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Nov
27
5:00 AM05:00

Tuesday November 27, 2018

Strength: Back Squat week 3
Warm Up:
5@40%
5@50%
3@60%
Working Sets:
5@75%
3@85%
1+@95%

Wod:
1000m row
60 push jerks 95/65
50 ghd’s
40 hang power cleans 95/65
30 bf burpees
20 oh lunges 45/35 plate
100 double unders
**SWEAT will do db shoulder to overhead and db hang power cleans :)

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Nov
17
9:00 AM09:00

Saturday November 17, 2018

 U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David

U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David

Partner Wod:
”Klepto” 4 rounds
- 27 box jumps (24/20)
- 20 burpees
- 11 squat cleans (145/100)

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