Rocky Mountain 2

3 rounds for time:

8 Dead-lifts (300#/195#)
400 meter run

Go get 'em!!

Countdown

For time:

(115#/85#)

10 Thrusters
9 Deadlifts
8 Squat Cleans
7 Push Press
6 Hang Power Clean
5 Front Squats
4 Push Jerks
3 Hang Squat Cleans
2 Power Cleans
1 Shoulder Press

Rocky Mountain Qualifier

3 rounds for time of:

10 Chest to Bar Pull-ups (or 20 regular)
10 Front Squats (165#/95#)
10 Burpees

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The Smoker

4 Rounds for Time:

21 Thrusters (65/95)
21 SDLHP (65/95)
21 Jumping PullUps
400M Run

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Fight Gone Bad

5 rounds of 5 min:

Movements TBA!

Expedia

21, 18, 15..........3

Overhead Squats (65/95)
Pullups
Box Jumps
Pushups
Odd=200M Run
Even=400M Run

Max Muscle

5 rounds:

5 muscle ups
10 squat snatches 95 lbs
15 MMA knees
Run 3 laps

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8 Ball

8 Rounds:

8 Deadlifts (135/215)
8 KTE's
8 Squat Jumps
8 HSPU
200 m Run

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Timed Chipper

1 round:

800 m Run
25 OHS (95/135)
100m Run (2 laps)
50 KB Swings
100m Run (2 laps)
25 Burpess
200m Run (3 laps)

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Modified Angie

100 of each:

Pull Ups
Double Unders
Hollow Rocks
Ring Dips

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Blaster

4 Rounds:

400M Run
20 Thrusters (65/95)
30 Push Ups
40 Alternating Lunges

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Killer

800m Run

21-15-9:
Cleans (95)
Burpees

800 m Run

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Butt Blaster

10 rounds of 10:

Split Jumps
Overhead Walking Lunge (45/35)
Burpees

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Butt Blaster

Split jumps, overhead walking lunge, and burpee

DT

Five rounds for time of:

12 Deadlift (155/95)
9 Hang power clean (155/95)
6 Push Jerk (155/95)

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4.14.2009

Dodgeball

30 min of dodgeball

First 15min: Must complete 1 round of Cindy to get back in
Second 15min: Must complete 5 burpees to get back in

WOD

4 Rounds:

400M Run (5 laps)
10 KettleBells/Truck Drivers
20 Push Press
30 Hollow Rocks
40 Squats Jumps

Tabata Heavy

In teams of 2:

16 rounds (2 tabatas):
225lb deadlift
135 lb jerk

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Return of Metcon

5 rounds:

Run 400
30 thrusters empty bar
30 box jumps

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Sun Up

5 rounds:

10 Sunrise push-ups
15 Push Press
20 Jumping air squats
Run down and back X2

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