August 14, 2009

The Wall of Fame. There are 25 workouts posted on this board, some we don't have numbers for so you'll have a good idea of what's coming up in the next few weeks. To get on the board you MUST perform the workout as rx'd.

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Rest Day.

August 13, 2009

On a trip

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Rest Day.

It was a hard cycle, make sure you ice any hot spots you have. Twice a day gets you a C! Don't forget to periodically do some stretching throughout the day...wrists, legs, anything that you can think of. Good job this week.

Oh...Chase...NO VOLLEYBALL.

August 12, 2009

Chest to bar - Chase leaving no doubt.

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Overhead Squat

5-5-5

400 x 2

200 x 2

100 x 2

40 x 2

Plenty of rest in between. Each is a full out effort.

August 11, 2009

Norm in the middle of pull-ups

Level 2 Study Guide

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Thruster

5-5-5

7 rounds for time:

3 Handstand Push-ups

155# Power Clean, 5 reps

7 Chest to bar pull-ups

August 10, 2009

Chase in the middle of 30 muscle-ups

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Power Clean

3-3-3

3 rounds for time:

Bodyweight Back Squat, 15 reps

Bodyweight Deadlift, 15 reps

15 Knees to Elbows

August 9, 2009

John's battlecry

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Rogue Fitness

Rest Day.

August 8, 2009

Sweat Angel

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Press

5-5-5

For Time:

21-15-9

95# Power Snatch

Box jump, 30"