Tuesday 10.14.14

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Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

Skills/Strength
3x5 single arm DB sit-ups
WOD
THE CHIEF
Max Rounds in 3 minutes of:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
Rest 1-minute.
Repeat for a total of 5 cycles

Friday 10.10.14

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Happy Friday!

Skills/Strength
Acc. 3min of Ring Planks
WOD
3 Rounds
25 Unbroken Wall Balls (L2 20/16, L1 16/14lb)
20 HPC (L2 125/105, L1 105/85lb)
15 KBS (L2 72/53, L1 53/36lbs)
Rest 2:30 b/t rounds If you break set,
you must start over

Thursday 10.09.14

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If you haven’t heard the yoga class will start Sunday, October 19th at 10:00-11:00am. All levels are welcome. Please bring a yoga mat and comfortable clothing. This is a separate class from the CrossFit classes and there is an additional fee.

Skills/Strength
4x10 hip and back ext.
WOD
Run 800m
40 Squats
30 Push-ups
20 T2B
Run 400m
30 Squats
30 Push-ups
30 T2B
Run 400m
20 Squats
30 Push-ups
40 T2B
Run 800m

Wednesday 10.08.14

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“Christine” another girl workout. This one is on the gym leaderboard. If you perform it RX (as prescribed) and have one of the top five scores in the gym make sure to write it down in the PR box. Good luck

Skills/Strength
4x10 Reverse hypers
WOD
CHRISTINE
3 Rounds
500m Row
12 BW DL
21 Box Jumps 20''