Monday, October 20th

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STRENGTH:
Back Squat
Find your 1 rep max.
3-3-2-1-1

METCON:
3 AMRAP
C&J (95/65)
-90 SEC REST-
3 AMRAP
Burpees
-90 SEC REST-
3 AMRAP
Max Cal Row

* Score is combined reps and cals!

Post your scores to the Whiteboard.

Friday, October 17th

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Throw Back! Pipes throwing down at the 2010 Regionals. Can you recognize that baby face in the background??? 

SKILL:
Max Height Box Jump

METCON:
4RFT
400m Run
5 Thrusters (135/95)
10 Pull ups
20 DU’s

Post your scores to the Whiteboard.

Thursday, October 16th

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Join us for the Pumpkin carving Potluck this Sunday, October 19th @ 5PM!

STRENGTH:
Power Clean
Find your 3 rep max.
3-3-3-3-3

METCON:
15 Min AMRAP
10 alternating db snatches (55/35)
16 alternating db lunges (55/35)
20 sit ups

Post your scores to the Whiteboard.

Tuesday, October 14th

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1st Annual PUMPKIN CARVING POTLUCK at OCCF! Bring your favorite Snack and or drink along with your Pumpkin and join us SUNDAY night at 5PM!

STRENGTH:
Bench Press
Find your 1 rep max.
5-4-3-2-1

METCON:
4 RFT
500m Row
15 OHS (135/95)
10 Bar hop burpees

Post your scores to the Whiteboard.

 

 

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