Amos and Blake's Workout:

1 Mile Run

50 Push-ups

25 Overhead Squats

1 Mile Run

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Amos and Blake's Workout:

3 Rounds For Time

30 Sit-ups

15 Clean and Jerk - 95lbs

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Amos and Blake's Workout:

Snatch

3,3,3,3,3

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Amos and Blake's Workout:

"ANNIE"

50,40,30,20,10 for time of:

Double unders

sit ups

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Amos and Blake's Workout:

21-15-9 for time:

deadlift (225/155)

ring dips

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Amos and Blake's Workout:

7 Minute AMRAP

10 Ring Push-ups

10 Wall Ball

At 7 minutes run 1200m for time

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Amos and Blake's Workout:

Tabata Junk

Pull ups

Push ups

Sit ups

Squats

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Amos and Blake's Workout:

Max:

1 Rep Max Front Squat

Fast:

50 Overhead Walking Lunges (M 45lbs W 25lbs)

Heavy:

Bench Press 5,5,5,5,5 reps

Check out this pic. of JIm. Full extension, elbows high and back, bar close to his body, blurry because he is shrugging himself under the bar! WOW...I think we are finding Jim's inner athlete

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Amos and Blake's Workout:

7 Rounds

3 Power Cleans

4 HSPU

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Amos and Blake's Workout:

For Time:

20 Back Squat - 225lbs

40 K to E

60 KB Swing

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Amos and Blake's Workout:

Deadlift

1/10/1/20/1/30 reps

*5 Burpees between each Deadlift set

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Amos and Blake's Workout:

5 Rounds

15 Thrusters

400m Run

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Amos and Blake's Workout:

Push Press

3,3,3,3,3

*12 GHD Sit-ups between each set

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Amos and Blake's Workout:

4 rounds for time:

10 pull ups

15 box jumps

20 medball cleans

tire flip length of gym and back

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Amos and Blake's Workout:

Beach Workout and Hoover Ball!

See everyone at Windsor Lake at 5:30pm

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Amos and Blake's Workout:

10,9,8,7,6,5,4,3,2,1 reps of:

Push Press - 95lbs

Back Squat - 95lbs

*5 Burpee penalty every time the bar touches the ground

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Amos and Blake"s Workout:

"FRAN"

21-15-9 for time of:

Thrusters

Pull-ups

The Kelly family would like to thank the CFBR family for all of your support in an extremely difficult time.  Thank you all!

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Blake's Firestation Workout:

Hoover Ball!!!

(Might be what we do at the lake Friday...what do ya'll think???)
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