Honor Throwdown 2014
Honor Throwdown 2014
Coach Jake at the CrossFit Games
Team TCF at the CF Games Fundraiser
Our Box
Rumble for the Robinsons

8:30am Free Community Class
Come one, come all to check out our awesome Free Class, learn some fundamental CrossFit movements and incorporate them into a great workout!

9:30am Regular Class

WOD

Post total score to BTWB

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Time to ring that PR Bell!!!

Strength
A) Snatch to max, no miss limit, rest as needed (20 minutes max)
B) CJ to max, no miss limit, rest as needed (20 minutes max)

WOD

8 AMRAP
10 Calorie Row
10 UB Overhead Squats 115/75, 95/65, 75/55
(Break the set and start over)

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Open Gym, spend a little extra time on mobility today, will pay off tomorrow!

WOD – OPEN GYM

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U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

WOD

HOLLEYMAN
30 Rounds for Time:
5 Wall Balls
3 HSPU
1 Power Clean 225/155 (scale close to your 1RM power clean, gotta be HEAVY!)

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Strength:
A) Push Press: 4,4,2,2,1 ascend in weight to max, rest as needed
B) FS: Every 90 sec x 4 sets: 2 reps @ 85

WOD

20 AMRAP
25 Jumping jacks
20 Air Squats
15 Mountain Climbers
10 Jumping Squats

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Strength:
A) Power Clean x 1 + FS x 3: Start @ 50% of Clean Max and add 5% every 90 sec until failure on EITHER Power Clean or FS or Time.
B) Every 60 sec complete 3 DL @ 80% x 5 sets

Skill:
4 x 0:30 Handstand Holds

WOD

5 Rounds for Time
15 Front Rack Walking Lunges 95/65, 75/55, 45/35
30 Double Unders

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Sunday Funday!

Packers WOD

25 GHD Sit Ups
20 Overhead Squats 95/65

then 3 Rounds:
10 Push Jerks 115/75
10 Alternating jumping lunges
10 Cleans 115/75
10 Knees to Elbows

then:
20 GHD Sit Ups
25 Overhead Squats

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