WOD 2015-06-14

Hero-Workout: "Alexander" (5 RFT: Back Squats, Power Cleans)

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WOD 2015-06-11

Strength: Push Press; Workout: 21-15-9 Rep Rounds for Time (Power Cleans, Ring Dips, Burpees)

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WOD 2015-04-22

Strength: Floor Press; Workout: "Bear Complex" (5 Sets of 7 Rounds for Load: Power Clean, Front Squat, Push Press, Back Squat, Push Press)

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CrossFit Disco

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Rep Rounds for Time: Power Cleans @ 75% of 3 RM Pull-ups

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WOD 2015-03-18

Strength: Overhead Squats; Workout: "The Ensign" (6 x AMRAP in 3 Minutes: Power Cleans, Push-ups, Squats, Ring Dips)

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WOD 2015-03-13

Strength: Overhead Squats; Workout: "Bear Complex" ( 5 x 7 Rounds for Load: Power Clean, Front Squat, Push Press, Back Squat, Push Press)

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The Ensign

6 x AMRAP in 3 Minutes: 3 Power Cleans (m: 155 lbs, f: 105 lbs) 6 Push-ups 9 Squats / Ring Dips Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6. Rest 1 minute between the 3 minute rounds.

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Alexander

5 Rounds for Time: 31 Back Squats (m: 135 lbs, f: 90 lbs) 12 Power Cleans (m: 185 lbs, f: 125 lbs) About Alexander: Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, GA, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, was killed in action on May 31, 2012 in Kandahar Province, […]

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Wittman

7 Rounds for Time: 15 Kettlebell Swings (m: 1,5 pood, f: 1 pood) 15 Power Cleans (m: 95 lbs, f: 65 lbs) 15 Box Jumps (m: 24″, f: 20″) About Wittman: U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, […]

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