September 1 2011

Thursday September 1 2011 SWOD Back Squat 3 3 3 CWOD “Elizabeth” 21-15-9 Squat Clean 135/95 Ring dips Reminders Labor day one class only at. 10:00am 9/5/2011 Saturday class schedule has changed to 10:00am only. Fight Gone Bad 6. 9/17/2011...

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Friday December 3 2010 SWOD Shoulder Press 5 5 5 3 3 3 CWOD “Elizabeth” 21 – 15 – 9 135 / 95 lb Squat Cleans Ring Dips oh yeah plus it’s PARTY TIME!!! Westwood Restaurant @ 8:00pm, appetizers at 8:30.  See you there Swarmers!...

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Main WOD Back Squat 5 5 5 3 3 3 Finisher “Elizabeth” 21 – 15 – 9 Squat Cleans 135/95 Ring Dips Workout Results Main WOD: WOD Results Finisher:  WOD Results...

Elizabeth.

Main WOD Elizabeth – Post Result 21-15-9 reps of: Clean 135 pounds, Ring dip Shoulder Press 5-3-1 reps will be done based off 90% of 1 rep max then using 75%/85%/95%