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Saturday July 11

Two person Team WOD

Minute 1 – 10 Run 1 mile
with remaining time max rep Clean and Jerk 135/95

Minute 11-20 Run 1 mile
with remaining time max rep power snatches 115/85

Minute 20-30 Run 1 mile
with remaining time  max rep thrusters 95/65

Thursday July 9th


Some BA comp athletes playing a little volleyball

WOD
AMRAPx5
5/3 MU 
10 S2OH 95/65
Rest 3:00
AMRAPx5
10 Power Snatches 75/55
30 II Unders
Rest3:00
5 Deads 225/155
10 Lateral Burpees

Wednesday July 8th


Coach Kelley and CFK

WOD
BB/Strength
EMOMx15 climbing
Min 1-5 1 Power Clean+ 1 FS+ 1 Jerk
Min 6-10 1 Power Clean + 1 Squat Clean + 1 Jerk
11-15 C&J Heavy as possible 

Conditioning
“Power Elizabeth”
21-15-9
Power Cleans 135/95
Ring Dips

Tuesday July 7th


U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.

WOD
3 RFT of 
21 Pull Ups
15 HSPU
9 Thrusters 135/95

Sunday July 5th


Friday night fireworks. Kids loving it.

After an incredibly tough 2 days this cycle, time to hit some bw and core.

WOD
AMRAPx25:00
“Deck of Cards” 2 person teams

Hearts- Deficit Push Ups or HSPU
Clubs – Weighted medball sit ups
Spades – GS Box Jumps 24/20
Diamonds – Alt DB Snatches *choose load
Jokers – 500m Row (250 increments)
Aces= 21
Kings=13
Queens=12
Jack=11

July 4th


HAPPY BIRTHDAY AMERICA

NO 7 OR 8AM CLASSES

U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, IN, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, NC, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan.

He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

WOD
2-3 Person Teams
With a 35:00 running clock complete
“Bull”
2 Rounds of
200 II Unders
50 OHS 135/95
50 Pull Ups 
Run 1 Mile
with remaining time complete as many Power Snatches as possible 
*Only 1 athlete working at a time