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Keep it clean, please

July 29, 2014


Friends, we know it’s hot and your hands get sweaty, but if you use more chalk than a one-room schoolhouse on the pull-up bars, barbells, plates, or any equipment, PLEASE take a few extra seconds and wipe it off at the end of class. You will make the maintenance monkey very happy. Thanks for your cooperation!

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Tuesday – “Nature is the master of talents; genius is the master of nature.” Josiah Gilbert Holland

July 29, 2014
EMOM x 12
Even: 20-30 Dbl U’s or 50 singles
Odd: 12 box jumps
4 Rounds
12 KB front Squats (2 KB’s)
6-12 T2B
200m run
2 min rest
tucf1-a tucf1-d tucf1-c 
PC + Clean x 4 (1+2)
75-80% of your power clean
3 rounds
10 thrusters
10 T2B
200m farmer’s carry (2KB’s)
*thrusters start at 115/73, they go up 10# each round!

tucf2-c tucf1-d tucf2-b


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Monday – “All men who have achieved great things have been great dreamers.” Orison Swett Marden

July 28, 2014
For time (18 min cap):
50 Mountain Climbers (each leg)
*stride must be long, both feet land at the same time, front foot is center of your chest!
15 ea. KB or DB Hang Squat Snatch (HSS)
*these need to be challenging in load and depth of squat.  If you have shoulder and trunk tightness, you’ll need to rotate towards the KB side while squatting.
200m run
50 Mountain Climbers (each leg)
12 HSS each
200m run
50 Mountain Climbers (each leg)
9 HSS each
200m run
50 Mountain Climbers (each leg)
6 HSS each
200m run
 mcf1-a mcf1-b mcf1-c
This is week #1 of Oly focus.  The next Total is scheduled for Oct 11th.  This go around we will be aiming for a Olympic Lifting Total.  Embrace STRENGTH!
Power Snatch + Snatch
4 sets of 1+2 – use 70% of your power snatch
Back Squat 5 x 3 @ 80%
6 min EMOM
5 deadlifts 225/155
20 Dbl U’s
 mcf2-c mcf2-a mcf2-b


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Sunday – “Women and cats will do as they please, and men and dogs should relax and get used to the idea.” Robert A. Heinlein

July 27, 2014
All Levels
Teams of 2:
75 pull-ups – partner holds the bottom of a squat hold
75 front rack lunges (95/65) – partner holds a hollow rock
75 power leans (95/65) – partner holds an active shoulder dead bar hang
75 back squats (95/65)  – partner holds the bottom of a push-up
6 x 200m sprints (A runs, tags B to run, each does 3 sprints)
Two rounds for time of:
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps
Enlarge image
Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.
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Saturday – “A baby is God’s opinion that life should go on.” Carl Sandburg

July 26, 2014
Baby Shower WOD
Teams of 2-3
Do 2-3 rounds each of:
200m run w/med ball
20 pull-ups (hold ball between legs)
(this is delivery)
200m run w/mb
20 box dips w/mb (ball held on lap)
(burping the baby on your knee)
200m run w/mb
20 sit-ups w/mb (hold ball across your chest)
(rocking the baby)
200m run w/mb
20 squats (holding the ball across your chest)
(playing with the baby)
*all runs must be done holding the ball on belly with 2 hands
people take crossfit too seriously
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Representing Body Armor

July 25, 2014


We’d like to wish Good Luck to Jaclyn and Ralph (aka Team Esparza) who will be representing Body Armor in WODapalooza this Saturday AND to Coach Rudy, David S., Nelson, Sam, and Ashlee who will be lifting at the Naturally Fit Games! Both events are taking place right up in the road in Austin, so if you’ve got time, head up there and cheer them on. We know ya’ll are going to be GREAT!!!!!

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Friday – “It is the mark of an educated mind to be able to entertain a thought without accepting it.” Aristotle

July 25, 2014
Strict Press 5,4,3,2,1
*warm-up to a challenging weight before starting your 5′s
4 rounds
5 Toes 2 bar
10 WBS
15 KBS
200m run
rest 2:00 min between rounds
frcf1-b frcf1-a frcf1-c 
5 x 5 ea leg
Bulgarian Split Squat w/BB
8 rounds for time:
3 MU’s
5 C&J’s 165/105
10 Cal’s rowed
*MU sub today will be 2 clapping pull-ups @ 4 clapping push-ups
frcf2-a frcf2-b frcf2-d

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Thursday – “Men always want to be a woman’s first love – women like to be a man’s last romance.” Oscar Wilde

July 24, 2014
Box Squat 5 x 3
20 Deadlifts 185/135 (or scaled to 135/95
800m run
15 deadlifts
400m run
10 deadlifts
200m run
trcf1-a trcf1-c trcf1-b 
Bent over Rows 4 x 8 (2 second pause at top, bar against sternum)
*After each set hold an extended inchworm position for 30 seconds!
For time:
1 mile run
2 rounds
20 ring dips
10 OHS 135/95
trcf2-d trcf2-a trcf2-c 





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