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Thursday, January 18th

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Warmup: 15 minutes ~ Athletes Choice

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Buy-in/Open Prep: 100 burpees for time

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Strength/Skill: OTMx 10 minutes of

3 Squat Cleans ~ athlete picks weight

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WOD: 5 min AMRAP

1 HSPU + 1 Pullup

2 HSPU + 2 Pullups

..... add 1 rep until time is called

rest 5 minutes

5 Min AMRAP

1 Deadlift + 1 box over

2 Deadlift + 2 box overs 

...... add 1 rep until time is called 

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Endurance: Meet at ECC @ 6 pm

2, 3 or 4 x 1 mile repeats (rest = 1/2 work)

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Wednesday, January 17

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Warmup: 10 minutes ~ Athletes Choice 

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Buy-in/Open Prep: 2 minutes max rep box jumps

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Strength: OTMx10 minutes

3 Deadlifts ~ athlete picks weight (should be moderate to heavy)

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WOD: For Time

21 Cal Row

6 Snatches 135/95#

15 Cal Row

9 Snatches 135/95#

9 Cal Row 

12 Snatches 135/95#

+++++++++++++++++++++++

Sellout/Rugby Conditioning:

30-20-10 

burpee box overs

situps 

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Tuesday, January 16th

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Warmup: 12 minutes of

20 banded pull aparts

1 dumpster dash

2 forward rolls

20 banded monster walks

2 minutes squat therapy 

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Buy-in/Open Practice: 30 Toes to Bar for time

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Strength: OTMX10 minutes of

3 Push Presses ~ taken from the floor (athlete picks weight + may change)

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WOD: 5 Rounds for Time

3 Shoulder to Over-Head 165/115#

6 Chest to bar Pullups

12 Bar over Burpees 

400 meter run

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Endurance: meet at ECC @ 6 am

10, 16 or 24 x 100 meter sprints - OTM

 

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Saturday - Monday, January 13th - 15th

Saturday

Warmup: Coaches Choice

Andrew Nuttall  |  Age 30 Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall. 

Andrew Nuttall  |  Age 30

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall. 

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Sunday

Amnesty - Pick a workout you may have missed during the week or work on a skill

**7 am Sunday Funday - Everyone is welcome even non members

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Monday

Warmup: 6 rounds of

12 Standing Leg Swings 

12  pushups

12 jumping jacks

12 PVC Good mornings

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Open Practice: 50 Wall Balls for time 20/14#

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OTMx10 minutes of

3 back squats ~ taken from the floor (athlete picks weight)

rest 3 minutes

OTMx20 minutes

Odd minutes - 3 Clean & Jerk (athlete picks weight - must be touch and go!)

Even minutes - 20 Double unders 

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Friday, January 12th

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Happy Birthday Coach Eric ~ Today is made for our Head Goof Ball and ECC Owner!

Warmup: "Do whatever the fuck you want to get ready for the workout" - Eric Neadeau

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WOD: "Nadeau"

For Time:

44 Deadlifts 225/135#

44 Calorie Row

44 Back Squats 185/95#

44 Calorie Row

44 Bench Presses 135/75#

44 Calorie Row 

 

 

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Thursday, January 11th

Warmup: 12 minutes of

5 Heaving Snatch Balance

7 Floor Presses

9 Ring Rows

12 Box Jumps

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Buy-in: 15 minute of Turkish getup practice 

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WOD: Teams of 2

Double Helen

3 Rounds for Time

800 meter run ~ both athletes must perform

42 KBS 70/55# ~ combined reps only 1 athlete in motion at a time

24 Chest to bar Pullups ~ combined reps only 1 athlete in motion at a time

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Endurance: meet at ECC @ 6 am

10 x 10 burpees + 100 meter sprint (OTM or On the 90 second)

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Wednesday, January 10th

Aaron and BLee getting after some rope climbs!

Aaron and BLee getting after some rope climbs!

Warmup: 5 Rounds

10 seated kettlebell presses

10 standing kettlebell high pulls

10 kettlebell over-head walking lunges

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Buy-in: Perfect Snatch Complex ~ dont care about weight - we need perfect movement!

Mid-shin to high hang x6

Mid-shin to snatch pull x6

Mid-shin to power snatch x6

Mid-shin to full squat snatch x 6

Over-head Squat x6

+++++++++++++++++++++++++++

Strength: Snatch (power or full squat ~ depends on the athlete)

1x5, 3x3, 3x1

+++++++++++++++++++++++++++

WOD: 3 Rounds of

1 minute max rep wall balls 20/14#

1 minute max rep 20 meter runs

1 minute max rep power snatches 75/55#

1  minute max rep box jumps 30/24"

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Sellout/Rugby Conditioning: 15 minutes of burpees tire flips 

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Tuesday, January 9th

Warmup: 10 mins of

10 meter bear crawl

10 KBS

20 Double Unders

20 situps

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Strength: Thruster 6x1 ~ Increase loads

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WOD: 12 min AMRAP

5 Thrusters 135/95#

10 Burpees 

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Endurance: Meet at ECC @ 6 am

5 Rounds for Time

500 meter row

20 Burpees 

30 Double Unders

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Monday, January 8th

Albert flying through the jump ropes!

Albert flying through the jump ropes!

Warm up: 2 min row then

2 rounds of

10 squat therapy w/ PVC

10 burpees

1 rope climb

+++++++++++++++++++++++++++

Buy-in: Clean Complex - movement and positions more important than weight

Mid-shin to above-the-knee x 6

Mid-shin to clean pull x 6

Mid-shin to power clean x 6

Mid-shin to full clean x 6

Power jerk x 6

Split jerk x 6

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Strength: Overhead squat 6x3

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WOD: For time

15 hang cleans 95/65

15 wall balls 20/14

3 rope climbs

12 hang cleans 

12 wall balls

2 rope climbs

9 hang cleans 

9 wall balls

1 rope climb

12 hang cleans 

12 wall balls

2 rope climbs

15 hang cleans 

15 wall balls

3 rope climbs

+++++++++++++++++++++++++++

Sell out:

10!

Calorie row

Lateral jumps over the rower

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Saturday, January 6th

Saturday 

Warmup: Coaches Choice

+++++++++++++++++++++++++++++

Michael Johnson  |  Age 25 1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan. He is survived by his wife Durinda Johnson.

Michael Johnson  |  Age 25

1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan. He is survived by his wife Durinda Johnson.

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Friday, January 5th

Claire with a nice setup for the snatch

Claire with a nice setup for the snatch

Warmup: 10!

Calorie Row

Reverse Hypers

Ring Rows

+++++++++++++++++++

WOD: “Dirty 30”
For Time:
30 Box Jumps (24/20)
30 Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders

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Wednesday, January 3rd

The 4:30 crew is all smiles!

The 4:30 crew is all smiles!

Warmup: 10 minutes of

10 back squats

10 pushups

10 situps

10 pullups

10 KBS

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10! Back Squat ~ Increasing Load

++++++++++++++++++++++++

WOD: "Diane"

21-15-9

Deadlift 225/155#

HSPU's

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Tuesday, January 2nd

Swing into the new year!

Swing into the new year!

Warmup: 3 Rounds of

6 Frog Hops

8 Reverse Lunges 

10 Pushups

++++++++++++++++++++++++

Buy-in: Perfect Snatch Complex ~ dont care about weight - we need perfect movement!

Mid-shin to high hang x6

Mid-shin to snatch pull x6

Mid-shin to power snatch x6

Mid-shin to full squat snatch x 6

Over-head Squat x6

+++++++++++++++++++++++++++

Strength: Snatch (power or full squat ~ depends on the athlete)

1x5, 3x3, 3x1

+++++++++++++++++++++++++++

WOD: 10!

KBS 70/55#

Box Jumps 30/24"

10 meter sprints

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Saturday - Monday, December 30 - January 1st

Saturday

Warmup: Coaches Choice

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WOD: 

Stephen Bouzane | Age 26 Third Battalion, Princess Patricia’s Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.

Stephen Bouzane | Age 26

Third Battalion, Princess Patricia’s Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.

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Sunday

Amnesty/ Sunday Funday ~ Regular Hours 7, 8 & 9 am

7am - Sunday Funday -> Anyone is welcome even non members

Amnesty - Pick a workout you may have missed during the week or work on a skill

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Monday

Happy New Years!!! 

ONLY 1 Class @ 9 am!!

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Friday, December 29th

Keep up the great work, Sarah!

Keep up the great work, Sarah!

Warmup: 6 Rounds of

10 Russian Twists

8 Med ball Cleans

6 Flat Bench Dumbell Flies

4 Cal Row

+++++++++++++++++++++++

Strength: Bench 5! ~ Increasing Loads

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WOD: "Delvechio"

10! of

KBS 70/55#

Ab Mat Situps

20 DU's after each set

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Thursday, December 28th

Warmup: 5 Rounds

7 Sumo DL High Pull with KB

7 Weighted Situps with KB

7 Sumo Goblet Squat with KB

++++++++++++++++++++++++++++++++++

Buy-in: Perfect Snatch Complex ~ dont care about weight - we need perfect movement!

Mid-shin to high hang x6

Mid-shin to snatch pull x6

Mid-shin to power snatch x6

Mid-shin to full squat snatch x 6

Over-head Squat x6

+++++++++++++++++++++++++++

Strength: Snatch (power or full squat ~ depends on the athlete)

1x5, 3x3, 3x1

+++++++++++++++++++++++++++

WOD: Teams of 2 athltes

15 minute AMRAP

10 Power Snatches 95/65#

20 Double Unders 

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Wednesday, December 27th

Warmup: 4 rounds for time

10 meter bear crawl

20 jumping jacks

30 seconds L-sits

+++++++++++++++++++++++

Buy-in: Weighted Good Mornings (with oly bar) 3x10

+++++++++++++++++++++++

Strength: Thruster!

15 minutes to establish a heavy thruster single 

+++++++++++++++++++++++

WOD: "Jackie"

For Time

1000 meter row

50 Thrusters 45/35#

30 Pullups 

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Tuesday, December 26th

12 Days of XMas Crew!

12 Days of XMas Crew!

 

Warmup: 5 Rounds ~ Not for Time

5 Pullups

10 Pushups

15 Air Squats

+++++++++++++++++++++++++++++

Buy-in: complete the following clean complex

Mid-shin to high hang x 6

Mid-shin to clean pull x 6

Mid-shin to power clean x 6

Power Jerks x 6

Split Jerk x 6

++++++++++++++++++++++++++

Strength: Clean & Jerk 1x5, 3x3, 3x1

++++++++++++++++++++++++++

WOD: 3 Rounds for Time

Run around the building

21 Box Jumps 24/20"

12 Deadlifts @ BW

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Endurance: Meet at ECC @ 6 am

10 Rounds for Time

Run around the building

5 Burpee Box Overs 

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Saturday - Monday, December 23-25th

SATURDAY

Warmup: Coaches/ Athletes Choice

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Nineteen members of the Granite Mountain Hotshots, part of the Prescott Fire Department, heroically lost their lives Sunday, June 30th, while battling the fire in Yarnell Hill in Arizona. We will attempt to honor these heroes and their sacrifice by participating in a memorial WOD.

Hotshots 19
•6 rounds for time:
•30 Squats
•135 pound Power clean, 19 reps
•7 Strict Pull-ups
•Run 400 meters

In memory of:

Jesse Steed (36), Wade Parker (22), Joe Thurston (32),
William Warneke (25), John Percin (24), Clayton Whitted (28),
Scott Norris (28), Dustin Deford (24), Sean Misner (26),
Garret Zuppiger (27), Travis Carter (31), Grant McKee (21),
Travis Turbyfill (27), Andrew Ashcraft (29), Kevin Woyjeck (21),
Anthony Rose (23), Eric Marsh (43), Christopher MacKenzie (30),
Robert Caldwell (23)

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SUNDAY

Amnesty - Pick a workout you may have missed during the week or work on a skill

*Sunday Funday - 7 am ~ Anyone is invited, even non members

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MONDAY

Merry Christmas! 

Only 1 Workout at 8 am!

Regular schedule Tuesday 12/26/17

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