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    MONDAY05:00 AM, 06:00 AM, 08:00 AM, 12:00PM, 03:30PM, 04:30 PM, 05:30 PM, 06:30PM

    TUESDAY05:00 AM, 06:00 AM, 08:00 AM, 12:00PM 03:30PM, 04:30 PM, 05:30 PM, 06:30PM

    WEDNESDAY05:00 AM, 06:00 AM, 08:00 AM, 12:00PM, 03:30PM, 04:30 PM, 05:30 PM, 06:30PM

    THURSDAY05:00 AM, 06:00 AM, 08:00 AM, 12:00PM, 03:30PM, 04:30 PM, 05:30 PM, 06:30PM

    FRIDAY05:00 AM, 06:00 AM, 08:00 AM, 12:00PM, 03:30PM, 04:30 PM, 05:30 PM

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W.O.D.

  • TEAM WOD

    By Coach Lunney | In WOD's | on December 3, 2010

    Teams of 2For Time:400 meter run100 box jumps 400 meter run100 wall balls 400 meter run100 kb swings 400 meter run100 burpees

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  • WOD

    By Coach Lunney | In WOD's | on December 2, 2010

    21 right arm snatches21 hand release push ups21 left arm snatches 15 right arm snatches15 hand release push ups15 left arm snatches 9 right arm snatches9 hand release push ups9 left arm snatches

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  • AMRAP in 12 minutes:

    By Coach Lunney | In WOD's | on December 1, 2010

    run 400 meters5 push presses (115, 75)

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  • 5 rounds for time

    By Coach Lunney | In WOD's | on November 30, 2010

    20 yd overhead walking lunges  (45, 25)21 burpees

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  • "300"

    By Coach Lunney | In WOD's | on November 29, 2010

    25 pull-ups 50 deadlifts (135,95) 50 push-ups 50 box jumps 50 kb swings 50 thrusters (65/45) 25 pull-ups

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  • Team WOD

    By Coach Lunney | In WOD's | on November 26, 2010

    Teams of 275 Front Squats 95/65lbs25 Box Jumps 50 Thrusters 95/65lbs50 Box Jumps25 Hang Squat Cleans 95/65lbs75 Box Jumps Only one person working at a time.

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  • By Coach Lunney | In WOD's | on November 24, 2010

    20 minute amrap:100 meter overhead barbell walk (115, 75)20 kb swings (24 kg, 16 kg)10 burpees THERE WILL BE NO CLASS ON THANKSGIVING DAY BUT WE WILL HAVE A 8:00 CLASS ON FRIDAY MORNING

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  • Fran

    By Coach Lunney | In WOD's | on November 23, 2010

    21-15-9Thrusters/ Pull-Ups  (95/65)

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  • By Coach Lunney | In WOD's | on November 22, 2010

    For Time: 10 Power cleans (135 lbs, 95 lbs)200 Meter run9 Power cleans200 Meter run8 Power cleans200 Meter fun7 Power cleans200 Meter run6 Power cleans200 Meter run5 Power cleans200 Meter run4 Power cleans200 Meter run3 Power cleans200 Meter run2 Power cleans200 Meter run1 Power clean200 Meter run

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  • By Coach Lunney | In WOD's | on November 21, 2010

    For time: 10 Power cleans (Men 135 lbs, Women 95 lbs)200 Meter run9 Power cleans200 Meter run8 Power cleans200 Meter run7 Power cleans200 Meter run6 Power cleans200 Meter run5 Power cleans200 Meter run4 Power cleans200 Meter run3 Power cleans200 Meter run2 Power cleans200 Meter run1 Power clean200 Meter run

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