tagged 
after school, amrap, pull-up, squat, v up
after school, amrap, pull-up, squat, v up Entries in after school (23)
Workout of the Day - Friday, October 4
Warmup
3 rounds
Handstand
Squat
Push-up
Hollow rock
Rope climb
WOD
Complete as many rounds as possible in 12 minutes of:
15 Air squats
12 Pull-ups
9 V-ups
*in-season = 6 minutes
**switch to hollow rock at the 6 minute mark instead of V-up
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After school session working on their V-ups before the workout
Workout of the Day - Monday, September 23
Warmup
2 rounds
Hollow rock
Double under
Push-up
Squat
Handstand
WOD
"Fight Gone Bad"
Compare to 6/27/2013
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Alison Kimmel counting for Aaron Augustyn during the second round at the after school session
tagged aaron, after school, alison, benchmark, death, fight gone bad, torture
aaron, after school, alison, benchmark, death, fight gone bad, torture Workout of the Day - Friday, September 20
Warmup
2 rounds
Candlestick roll
Push-up
Lunge
Box jump
Back extension
WOD
Three rounds for time of:
21 Knees to elbows
21 Kettlebell swings
Rope climb, 3 ascends
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Packed house at the after school session.
Workout of the Day - Tuesday, September 3
Warmup
3 rounds
Dip
Kipping Handstand push-up
Hollow rock
Squat
Running jump rope
WOD
Four rounds for time of:
200 meter run
11 Thrusters
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Loved the attendance today! For the most part, movement was lookin good too. This is the 3:15 session with Mama V, Jacob, and Ricky among others.
tagged after school, run, thrusters
after school, run, thrusters Workout of the Day - Friday, April 12
Warmup
2 rounds
Hollow rock
Pistol/lunge
Back extension
Double under
Ring dip
Push-up
WOD
Three rounds
Alternating lunge, 25 reps
50 Squats
25 Situps
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The 4:15 session rocking out to some old school Britney Spears.
tagged after school, britney spears, leg burner, lunge, squat
after school, britney spears, leg burner, lunge, squat Workout of the Day - Friday, February 22
Warmup
2 rounds
Hollow rock
Squat
Handstand
Jump rope
Toes to bar/Knees to elbows
Ring dip
WOD
"Hamilton" - scaled
Two rounds for time:
100 single jump ropes
25 Push-ups
100 single jump ropes
25 Pul-ups
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Jump ropes with the after school slot.
tagged 3:15, after school, hero, jump rope
3:15, after school, hero, jump rope Workout of the Day - Tuesday, February 5
Warmup
2 rounds
Hollow rock
Squat
Dip
Jump rope
Pull-up
GHD situp
WOD
For time:
205 pound Front squat, 20 reps
30 Box jump, 30 inch box
40 Kettlebell swings, 1.5 pood
50 Wall ball shots, 20 pound ball
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3:15 session: Murley, Bubs, Jason, Emma. Low turnout today. Where was everyone?
