tagged 
aly, amrap, birthday, deadlift, group picture, handstand hold, partner situps
aly, amrap, birthday, deadlift, group picture, handstand hold, partner situps Entries from September 1, 2012 - September 30, 2012
Workout of the Day - Sunday, September 30
Warmup
2 rounds
Handstand
Hollow rock
Squat
Lunge
Kettlebell swing
Push-up
WOD
"Aly's Birthday Bash"
AMRAP in 12 minutes of:
9 Deadlifts
15 Partner situps
30 second combined handstand hold with spotter
*Both partners work at the same time except for deadlifts - which are alternated
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Another big turnout for a Sunday workout.
Workout of the Day - Friday, September 28
Warmup
2 rounds
Hollow rock
Rope climb
Knees to elbows
Pull-up
Push-up
Running jump rope
WOD
Back squat 5-5-5-5-5 reps
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Compare to 3/5/2012
Bubs. 155 lbs. 35 lb pr.
tagged 5 rep max, back squat, bubs, max effort
5 rep max, back squat, bubs, max effort Workout of the Day - Thursday, September 27
Warmup
2 rounds
Rope Climb
Hollow rock
Squat
Push-up
Pull-up
Handstand
WOD
Seven rounds for time of:
5 Hang power cleans
7 Box jumps
Sprint down driveway and back
Post time/thoughts to comments
Katie B and Lil Kim have been progressing very nicely. 55 lbs on the hang power clean.
tagged box jump, katie, lil' kim, power clean, sprint
box jump, katie, lil' kim, power clean, sprint Workout of the Day - Tuesday, September 25
Warmup
2 rounds
Hollow rock
Rope climb
Squat
Pull-up
Handstand
Burpee
WOD
Shoulder press 3-3-3-3-3-3-3
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Mr. Murley. 150 lbs. Where you at Morrow?
tagged 3 rep max, max effort, mr. murley, press, shoulder press
3 rep max, max effort, mr. murley, press, shoulder press Workout of the Day - Monday, September 24
Warmup
2 rounds
Hollow rock
Pull-up
Push-up
Squat
GHD situp
Box jump
WOD
42-30-18 reps of:
Abmat situps
Wallball
*in-season: wallballs are 21-15-9, abmats are same
Post time/thoughts to comments
Bubs, Mama V, and Alexis Ramirez. The sassy level at the 5 o'clock session was unbearable. Thank the Lord for Mr. Murley and Coach Kim.
___________________________________
Lupe Fiasco's Food & Liquor II: The Great American Rap Album
Workout of the Day - Sunday, September 23
Warmup
2 rounds
Joint Mobilility Drills
then
Headstand Progressions
WOD
5 rounds for time:
Wallball congo line, 5 times through
Waterfall burpees, 10 times through
Relay to next door and back, 1 time through
Demo can be seen here.
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Awesome group today. Mrs, Carey, Steven Carey, Mrs. Pip, Mr. Carey, Pip, Seth, Austin, Ryan, Jacob, Bubs, Emma, Mr. Wonsil, Abby Lama, Sydni Golfin, Katie B, Coach Kim.
tagged burpee, congo line, group picture, pip, team workout, wallball, waterfall
burpee, congo line, group picture, pip, team workout, wallball, waterfall Workout of the Day - Friday, September 21
Warmup
2 rounds
Handstand
Burpee (skill)
Ring dip
PVC Overhead squat
Hollow rock
WOD
21-15-9 reps of:
Deadlift
Overhead Squat
*in-season reps are 15-10-5
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Lil Kim. 115 lb deadlift for the in-season workout. A summer of good habits looks like it's paying off.
tagged 21-15-9, deadlift, lil' kim, overhead squat, ryan
21-15-9, deadlift, lil' kim, overhead squat, ryan 