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WOD

17
Sep

Monday – September 18th

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

WOD:
“Loredo”
6 rounds for time:
24 squat
24 pushup
24 walking lunge step
400m run

16
Sep

Sunday – September 17th

4:30 class looks like they got their butts handed to them by the dumbbell in the second AMRAP Tuesday.

10am – WOD
11am – WOD

WOD:
“Linda” (Three bars of death)
For time:
10-9-8-7-6-5-4-3-2-1
Deadlift 1.5 x bodyweight
Bench press bodyweight
Clean .75 x bodyweight

15
Sep

Saturday – September 16th

The pile is growing! There is still one more chance to add to it! You can still bring in clothes tomorrow before Ranjit ships this stuff out to those in need!

9am – WOD
10am – Open Gym
11am – Bring a Friend!

Partner WOD:
4 rounds for time:
200′ bear crawl
50 goblet squat #53/35
50 pushup
400m run
*1 partner works while 1 partner rests, except for the 400m

14
Sep

Friday – September 15th

Alright folks! We’ve got three spots left in the golf outing this weekend, and two days left to bring in your lightly used clothes to send to those who need them in the wake of the recent hurricanes.

Strength:
Strict press
3×3 75-85%
4×1 90-100%

WOD:
For time:
30-20-30
Box over 24×30/20×30″
GHD situp
Kettlebell swing #70/53

13
Sep

Thursday – September 14th

Anyone else get a killer pump from those ring dips?

Strength:
15 minutes to establish a 2RM hang snatch

WOD:
For time:
100 overhead squat #95/65
*Each minute starts with 1-5 strict pullups depending on ability. Each minute you must complete at least 1 overhead squat.
**If you are capable of – then do
0 strict pullup – 5 ring row
1-5 strict pullup – 1-2 strict pullup
5-10 strict pullup – 2-4 strict pullup
10 + strict pullup – 5 strict pullup
Your set of strict pullups should be unbroken for at least the first 3 minutes.

12
Sep

Wednesday – September 13th

Ranjit it collecting lightly used clothes to send to the victims of Hurricanes Harvey and Irma, We have begun gathering items in these boxes in the warmup area. You have until this Friday September 15th to bring in items that you would like to donate! Please help us help those in need!

Strength:
5 superset rounds on a 3 minute clock:
Power clean + 4 lunge +3 push press (heaviest weight that you can handle)
5-15 toes to bar (work on keeping the kip tight and doing larger unbroken sets)

WOD:
For time:
21-15-9
Deadlift #225/155
Ring dip

11
Sep

Tuesday – September 12th

Getting the hips ready to “Hammer” some front squats!

It’s Tuesday! We will not have a class at 7:30pm. Instead, please join us at Bakersfield CLE at 7:30pm (a group of early risers is rumored to be gathering as early as 4:00pm) and enjoy some tacos!

WOD:
20 minute AMRAP:
15 sumo deadlift highpull #95/65
15 bar facing burpee

-Rest 5 minutes

At 25 minutes on the clock, 5 minute AMRAP:
500m row
Dumbbell snatch #50/35