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Love all, trust a few, do wrong to none.” William Shakespeare

August 25, 2014
Cindy (this is also the Nutrition Challenge WOD)
20 min AMRAP
5 pull-ups
10 push-ups
15 Squats
*whatever modifications you make, you must remember them as you will need to repeat in 6 weeks for the finale.
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BSQ 80% 2 x 5, 85% 3 x 4
Power Snatch + Snatch 78% x (1+1) x 4
5 sets of:
1a) clean pull 98% x 4
1b) Jerk 80% x 3
rest 2 min
*be creative on using the least amount of racks and sharing during the rest periods.
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Those who want to WOD instead do:
Either Cindy (for the Nutrition Challenge) or
15 min AMRAP
1200m run by in, then:
8 Dbl KB front rack lunges
6 Dbl KB push press
25 Dbl U’s

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Sunday – “The best way to predict the future is to create it.” Peter Drucker

August 24, 2014
Partnered WOD
80 Power Snatches (95/65)
80 Overhead Squats (95/65)
800m run
*8 burpees performed by each athlete every  2 minutes AND at the half way point (400m)  of the run.
**1 athlete working at a time and the snatches must be completed prior to starting the OHS
***800m run is performed together.  Athletes will run to the 400m turnaround point and perform 8 burpees, and then 8 burpees to finish the workout
The Don
For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders
Post time to comments.
Enlarge image
U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.
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Saturday – “I think that anybody that smiles automatically looks better.” Diane Lane

August 23, 2014
3 sets of max strict pull-ups
rest 2 minutes between bouts
*If you need a band, use the least amount of resistance but get at least 10
10, 9, 8….1
Thrusters 95/65
air squats
rest :30 after each round
Snatch up to 1 @ 90%
C&J up to 1 @ 90%
5 rounds
5 back squats @ 80%
15 ring dips
rest 2:30
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Friday – “A man is great by deeds, not by birth.” Chanakya

August 22, 2014
10 min EMOM
5-10-5 shuttle run
For time:
400m run
50 Dbl U’s (or 3 min of attempts)
50 KBS
50 Dbl U’s (or 3 min of attempts)
400m run
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5 x 5 Snatch Pull @ 93% of max
3 x 8 good mornings, use 29% of your max BSQ
3 rounds For quality
6-12 strict pull-ups
15 UB T2B
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Thursday – “There is no greater agony than bearing an untold story inside you.” Maya Angelou

August 21, 2014
5 sets of 5 each leg
Bulgarian split squats with weight
done every 1:30
3 rounds
1 min of deadlifts 135/95
1 min Mtn Climbers
1 min of lateral hops (done over 2 stacked DB’s)
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10 minutes of HS walk work
Done with a partner
4 rounds
500m row
2 rope climbs
*rest for as long as it takes your partner to finish
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Wednesday – “Better a diamond with a flaw than a pebble without.” Confucius

August 20, 2014
3 sets of max HS holds
3 sets of max KB Dbl strict press (shoot for 12-15 in your 1st set)
For time:
400m run
15 pull-ups
30 sit-ups
15 burpees
30 push-ups 15 T2B
400m run
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Clean deadlift 105% 5 x 5
front squat 75% x 5, 80% 2 x 4, 85% 2 x 3
5 rounds
2 push jerks + 1 split jerk using 75-78%
15 burpees (go hard on these)
rest 90′s
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Nutrition Challenge

August 20, 2014

nutrition challenge

Friends, we have a few spots left for our Nutrition Seminar and Challenge. Everything gets kicked off this Saturday, August 23rd (8:00am-11:00am) with a discussion about nutrition led by our own Dr. Pappert, after which we’ll conduct  pre-challenge body composition analysis at the gym. There will also be a pre-challenge wod that will be conducted the following week. You can sign up on MBO under the “workshops” tab to reserve your spot as space is limited. If you have any questions, please talk to Liz (

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Tuesday – “The breaking of a wave cannot explain the whole sea.” Vladimir Nabokov

August 19, 2014
5 x 10-15 inverted bar rows
done every 2 minutes
2 min of WBS
2 min of box jumps
2 min of rest
1:30 of WBS
1:30 box jumps
1:30 rest
1 min WBS
1 min box jumps
*score is total reps
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Power clean + clean 75% x (1+1) x 4 (% of power clean)
Push Press 80% 5 x 5
10 min AMRAP
3 muscle snatches (use a weight that challenges you)
32 Dbl U’s
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Legit Ways to Move More During Work—and Avoid Death By Sitting

Exercise at Work

Say goodbye to coffee shops or conference rooms and hello to the pavement. Moving while working? Now that’s the way to get things done.
Why You Should Ditch Your Chair
Unbroken hours spent seated in a chair hurt our bodies in a way that even regular visits to the gym or a 5K weekend run can’t fix. One of the earliest studies to investigate the risks of “sitting disease” occurred in the 1940s, when a Scottish epidemiologist discovered conductors were at lower risk for coronary heart disease than their bus-driving colleagues. Morris and his team found similar results when they expanded the study and compared postal delivery workers to sedentary postal clerks. (READ ON…)





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