Helping make Concord California a Fitter Place.

2011-12-27 Hero-”Wood” workouts at 12:15 and 6 today

WOOD

SGT Brett Wood
Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, VIC, assigned to the 2nd Commando Regiment, based in Sydney, NSW, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device.

He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

First posted December 7 2011

5 Rounds of:

• Run 400 meters
• 10 Burpee box jumps, 24″ box
• 95 pound Sumo-deadlift high-pull, 10 reps
• 95 pound Thruster, 10 reps
• Rest 1 minute

2011-12-26 Back Squat / Class times for Monday 12/26: 9am, 12:15, 6pm

A) 5 sets of 5 back squat increasing loads for each set
B) 3 sets of 5 Hang squat cleans 3 sets of 3 squat cleans increasing loads for each set
C) For time:
50 double unders
400 M run
500 M row
50 double unders
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2011-12-24 10am Class only today! MERRY CHRISTMAS!

A) 5,5,5,3,3,1,1 Strict press
B) 5,5,3,3 Squat Snatch
C) As many rounds as possible in 15 minutes:
1 rope climb
10 farmer lunges (15/25# in each hand)
20 double unders

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Friday WOD Schedule: 9am with Alex, 12:15 with Vanessa, 6pm with Meg. Open gym available 9-2pm.

2011-12-23

4 rounds for time:
10 Back Squat (95/135)
20 Knees to elbows
30 Back extensions
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