The WOD for 9.28.13 is…

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“The Don”

66 Deadlifts, 110/75
66 Box jump, 24/20
66 Kettlebell swings, 55/35
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55/35
66 Wall ball shots, 20/14
66 Burpees
66 Double-unders

U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.

The WOD for 9.27.13 is…

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“Kashmir”

Each Round is 3 minutes

Round 1
Run 200 M
10 Box Jumps 24/20
As Many Thrusters as Possible 95/65

Rest 1 Minute

Round 2
Run 200 M
10 Box Jumps
As Many SDHP 95/65

Rest 1 Minute

Round 3
Run 200 M
10 Box Jumps
As Many Back Rack Lunges As Possible 95/65

Rest 1 Minute

Round 4
Run 200 M
As Many Box Jumps as Possible

The WOD for 9.21.13 is…

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“Matt B”

3 Rounds for time:
93 Meter Med Ball Run
75 Double Unders
38 Air Squats
15 Push Ups
12 Deadlifts 155/95
8 Pull Ups
4 Shoulder to OH 155/95

*This WOD is in memory of Matthew Blankenship a local firefigher from Marshfield, MO who passed away while fighting a fire earlier this year. He was a brave man who passed away while trying to help the community he served. We encourage everyone to come out and show their support!

The WOD for 9.19.13 is…

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15 minutes to climb as high as possible of:

10 Box Jumps 24/20
15 Wall Balls 20/14
2 Toes-to-bar
10 Box Jumps
15 Wall Balls
4 Toes-to-bar
10 Box Jumps
15 Wall Balls
6 Toes-to-bar
10 Box Jumps
15 Wall Balls
8 Toes-to-bar
.
.
.
Continuing adding 2 toes-to-bar until time expires

Advanced athletes: Perform the same WOD, but in place of Toes-To-Bar perform muscle ups, increasing by one each round.