WOD- Saturday, April 19, 2014

The girls doing "Fran"

The girls doing “Fran”


Metcon:

For time:

15 Burpees
50 Box Jumps (24/20)
25 Power Cleans (RX 135/95) (RX+ 155/115)
50 Double-unders
25 Push-ups
50 Sit-ups
25 Jerks (RX 135/95) (RX+ 155/115)
15 Burpees

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Good luck to Christine, Morgan, Carol, Jan, Maite and Mel who are running the Run or Dye race at Citizens Bank Park on Saturday.

Good luck to Amanda and Marji. They are doing Bunny Palooza 10k on Saturday in Bethany Beach.

WOD- Friday, April 18, 2014

images-2
Fran Friday!

Metcon:

“Fran”

21-15-9 rep rounds of:

Thrusters (95/65)
Pullups

Strength:
Squat

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5:00am class- Please remember to sign up before 9:00pm the night before and cancel no later than 4:00am.

WOD- Thursday, April 17, 2014

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We were having website issues last night. So today is Blackout day! We aren’t posting the Metcon here. Just come in and be ready to workout!
Don’t forget to sign up.

WOD- Wednesday, April 16, 2014

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Strength:
Squat

Metcon:

For time:

150 Slamballs (RX 30/20) (RX+ 200 Slamballs)
100m Sprint
50 KB Swings (RX 24/20) (RX+ 32/24)

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5:00am class- Please remember to sign up before 9:00pm the night before and cancel no later than 4:00am.

There will not be a 1:00pm class Wednesday, we will have a 3:00pm instead.

WOD- Tuesday, April 15, 2014

Saturday crew doing "Linda"

Saturday crew doing “Linda”

Metcon:

10 min AMRAP

1 round of “Cindy”
3 Clean & Jerks (RX 135/95) (RX+ 185/135)

Post WOD:

100 Double unders

(Not for time, score is max consecutive double unders)

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WOD- Monday, April 14, 2014

Jeff & Marji

Jeff & Marji


Jon & Lisa

Jon & Lisa

Strength:
Squat

Metcon:

With a 12 minute clock,

Run 400m
Then AMRAP the following:

15 Wallballs (20/14)
5 Muscle-ups

Once the clock stops,
Run 400m

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Great job to our team- Jeff, Jon, Marji & Lisa at the Mid-Atlantic Affiliate Challenge this weekend!

Don’t Forget- YOGA IS MONDAY AT 7:00PM.

WOD- Saturday, April 12, 2014

Jeff, Jon, Lisa & Marji practicing for the Mid-Atlantic Affiliate Challenge

Jeff, Jon, Lisa & Marji practicing for the Mid-Atlantic Affiliate Challenge


Metcon:

“Linda”

“Three Bars of Death”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

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Come out and cheer on Jeff, Jon, Marji & Lisa at the Mid-Atlantic Affiliate Challenge. Check out the website for details of the competition. GOOD LUCK GUYS!!
And Good Luck to John who will be a judge at the MAAC.

WOD- Friday, April 11, 2014

Brian Scott

Brian Scott


Strength:
Squat

Metcon:

10 min AMRAP
10 Push-ups
10 KB swings (24/20)
10 Ring Rows

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Let us know if anyone wants to carpool on Saturday and Sunday for the Mid-Atlantic Affiliate Challenge!

WOD- Thursday, April 10, 2014

Mel

Mel

Metcon:

Death by…Sit-ups

Post WOD:

Run a Toughkenamile

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Let us know if you are going this weekend to cheer on our team, Jeff, Jon, Marji and Lisa, as they compete in the Mid-Atlantic Affiliate Challenge in Ellicott City, MD. We can set up a carpool!

WOD- Wednesday, April 9, 2014

The Saturday 10:30am class  doing a great job with Michael "Dork" Kennedy WOD.

The Saturday 10:30am class doing a great job with Michael “Dork” Kennedy WOD.

Strength:
Squat

Metcon:

8 min AMRAP
25 Double-unders
10 HSPU

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Jeff, Jon, Marji and Lisa are competing on our team in the Mid-Atlantic Affiliate Challenge this weekend in Ellicott City, MD. Come out and cheer them on!