Activity
WODs
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Jessica Pawlik
John Mack
Josh Parsons
Kristin Kipp
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35 lb KB21 Kettlebell Swings 53 lbs 21 Goblet Squats 53 lbs 15 Kettlebell Swings 53 lbs 15 Goblet Squats 53 lbs 9 Kettlebell Swings 53 lbs 9 Goblet Squats 53 lbs 1000 m Runs 9 Kettlebell Swings 53 lbs 9 Goblet Squats 53 lbs 15 Kettlebell Swings 53 lbs 15 Goblet Squats 53 lbs 21 Kettlebell Swings 53 lbs 21 Goblet Squats 53 lbs -
15 sets of cindy 5, 10, 15Run, 1 mi 75 Pull-ups 150 Push-ups 225 Air Squats Run, 1 mi
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21 Kettlebell Swings 35 lbs 21 Goblet Squats 35 lbs 15 Kettlebell Swings 35 lbs 15 Goblet Squats 35 lbs 9 Kettlebell Swings 35 lbs 9 Goblet Squats 35 lbs 1000 m Runs 9 Kettlebell Swings 35 lbs 9 Goblet Squats 35 lbs 15 Kettlebell Swings 35 lbs 15 Goblet Squats 35 lbs 21 Kettlebell Swings 35 lbs 21 Goblet Squats 35 lbs
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Sets 2 Front Squats | 75 lbs 2 Front Squats | 95 lbs 2 Front Squats | 115 lbs 2 Front Squats | 135 lbs 2 Front Squats | 135 lbs
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Run, 800 m 50 Pull-ups 100 Push-ups 150 Air Squats Run, 800 m
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Made my goal! 3rd time was the charm! Once I had it overhead I knew I was in the clear!Sets 3 Overhead Squats | 125 lbs
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Coach decided to stop timing after the other girl finished 2 pullups ahead of me... so I am somewhat guessing on my time.. it was below 10 minutes tho.Row, 1000 m 50 Thrusters, 35 lbs 30 Pull-ups
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21 Kettlebell Swings 53 lbs 21 Goblet Squats 53 lbs 15 Kettlebell Swings 53 lbs 15 Goblet Squats 53 lbs 9 Kettlebell Swings 53 lbs 9 Goblet Squats 53 lbs 1000 m Runs 9 Kettlebell Swings 53 lbs 9 Goblet Squats 53 lbs 15 Kettlebell Swings 53 lbs 15 Goblet Squats 53 lbs 21 Kettlebell Swings 53 lbs 21 Goblet Squats 53 lbs
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Sets 2 Front Squats | 165 lbs 2 Front Squats | 165 lbs 2 Front Squats | 195 lbs 2 Front Squats | 215 lbs 2 Front Squats | 225 lbs
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1 mile - 6.33; 20 rounds Cindy - 30.00; 1 mile - 38.10Run, 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run, 1 mi
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Run, 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run, 1 mi
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21 Kettlebell Swings 30 lbs 21 Goblet Squats 30 lbs 15 Kettlebell Swings 30 lbs 15 Goblet Squats 30 lbs 9 Kettlebell Swings 30 lbs 9 Goblet Squats 30 lbs 1000 m Runs 9 Kettlebell Swings 30 lbs 9 Goblet Squats 30 lbs 15 Kettlebell Swings 30 lbs 15 Goblet Squats 30 lbs 21 Kettlebell Swings 30 lbs 21 Goblet Squats 30 lbs
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Broke into sections, otherwise I would have been broken. Always exciting to try a Hero WOD.Run, 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run, 1 mi
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Sets 1 Snatch | 35 lbs
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Tabata Jumping Squat Tabata Push-up (knees) Tabata Lunge Tabata AbMat Sit-up
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21 Kettlebell Swings 15 lbs 0 Goblet Squats 15 lbs 0 Kettlebell Swings 15 lbs 15 Goblet Squats 15 lbs 9 Kettlebell Swings 15 lbs 0 Goblet Squats 15 lbs 1 1000 m Run 9 Kettlebell Swings 15 lbs 9 Goblet Squats 15 lbs 15 Kettlebell Swings 15 lbs 15 Goblet Squats 15 lbs 21 Kettlebell Swings 15 lbs 21 Goblet Squats 15 lbs
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Sets 2 Front Squats | 45 lbs 2 Front Squats | 50 lbs 2 Front Squats | 60 lbs 2 Front Squats | 60 lbs 2 Front Squats | 70 lbs
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Run, 800 m 50 Ring Rows 100 Push-up (knees)s 150 Air Squats Run, 800 m
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Run, 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run, 1 mi
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Sets 2 Front Squats | 135 lbs 2 Front Squats | 155 lbs 2 Front Squats | 185 lbs 2 Front Squats | 215 lbs 1 Front Squat | 245 lbs
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5 rounds of: 10 Burpee Jumping Jacks 15 Air Squats 30 Double Unders
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Kettle ball /squats /1000m run time: 15:21Sets 2 Front Squats | 85 lbs 2 Front Squats | 95 lbs 2 Front Squats | 115 lbs 2 Front Squats | 125 lbs 2 Front Squats | 135 lbs
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21 Kettlebell Swings 53 lbs 21 Goblet Squats 53 lbs 15 Kettlebell Swings 53 lbs 15 Goblet Squats 53 lbs 9 Kettlebell Swings 53 lbs 9 Goblet Squats 53 lbs 1000 m Runs 9 Kettlebell Swings 53 lbs 9 Goblet Squats 53 lbs 15 Kettlebell Swings 53 lbs 15 Goblet Squats 53 lbs 21 Kettlebell Swings 35 lbs 21 Goblet Squats 35 lbs
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Sets 2 Front Squats | 105 lbs 2 Front Squats | 115 lbs 2 Front Squats | 125 lbs 2 Front Squats | 135 lbs 1 Front Squat | 145 lbs
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didnt drop the bar.......ub pullupsRow, 1000 m 50 Thrusters, 45 lbs 30 Pull-ups
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21-15-9 reps of: Deadlift, 225 lbs Run, 750 m
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Sets 2 Front Squats | 65 lbs 2 Front Squats | 85 lbs 2 Front Squats | 95 lbs 2 Front Squats | 105 lbs 2 Front Squats | 0 lbs
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21 Kettlebell Swings 35 lbs 21 Goblet Squats 35 lbs 15 Kettlebell Swings 35 lbs 15 Goblet Squats 35 lbs 9 Kettlebell Swings 35 lbs 9 Goblet Squats 35 lbs 1000 m Runs 9 Kettlebell Swings 35 lbs 9 Goblet Squats 35 lbs 15 Kettlebell Swings 35 lbs 15 Goblet Squats 35 lbs 21 Kettlebell Swings 35 lbs 21 Goblet Squats 35 lbs
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21 Kettlebell Swings 36 lbs 21 Goblet Squats 36 lbs 15 Kettlebell Swings 36 lbs 15 Goblet Squats 53 lbs 9 Kettlebell Swings 36 lbs 9 Goblet Squats 36 lbs 1000 m Runs 9 Kettlebell Swings 25.6 lbs 9 Goblet Squats 25.6 lbs
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Sets 2 Front Squats | 75 lbs 2 Front Squats | 85 lbs 2 Front Squats | 105 lbs 2 Front Squats | 125 lbs 2 Front Squats | 135 lbs
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I hated this. Can't seem to find a good way to hold the KB for squats. KB swings unbroken.21 Kettlebell Swings 28 lbs 21 Goblet Squats 28 lbs 15 Kettlebell Swings 28 lbs 15 Goblet Squats 28 lbs 9 Kettlebell Swings 28 lbs 9 Goblet Squats 28 lbs 1000 m Runs 9 Kettlebell Swings 28 lbs 9 Goblet Squats 28 lbs 15 Kettlebell Swings 28 lbs 15 Goblet Squats 28 lbs 21 Kettlebell Swings 28 lbs 21 Goblet Squats 28 lbs
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PR!Sets 2 Front Squats | 55 lbs 2 Front Squats | 65 lbs 2 Front Squats | 65 lbs 2 Front Squats | 75 lbs 2 Front Squats | 85 lbs
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Knees Out!!!Sets 2 Front Squats | 105 lbs 2 Front Squats | 185 lbs 2 Front Squats | 205 lbs 2 Front Squats | 235 lbs 2 Front Squats | 265 lbs
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21 Kettlebell Swings 53 lbs 21 Goblet Squats 53 lbs 15 Kettlebell Swings 53 lbs 15 Goblet Squats 53 lbs 9 Kettlebell Swings 53 lbs 9 Goblet Squats 53 lbs 1000 m Runs 9 Kettlebell Swings 53 lbs 9 Goblet Squats 53 lbs 15 Kettlebell Swings 53 lbs 15 Goblet Squats 53 lbs 21 Kettlebell Swings 53 lbs 21 Goblet Squats 53 lbs
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Sets 2 Front Squats | 185 lbs 2 Front Squats | 205 lbs 2 Front Squats | 215 lbs 2 Front Squats | 225 lbs 2 Front Squats | 235 lbs
