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July 01, 2014


Sean G

Did A and B as a superset:

A1) 185, 235, 285, 315, 335
A2) 135, 165, 185, 210, 220

C) 15:30 Rx.

By the way, great to have you back Mark!


A) 135, 165, 195, 215, 235
B) 95, 115, 135, 145, 155* only 3 reps
C) 21:39 Used 95# for hang clean and push press.
Another great workout!
Welcome back Mark, good to see you.

Devon W

Did A and B as a superset:
A1) 135,185,235,265,285
A2) 95,115,135,145,155* failed after one.

C) 21:30 I also used 95# for the hang clean and jerk.

Just when you think that you are finally getting good at these workouts, they throw one like this in and completely brings you right back down to earth.

It was really nice to see Mark back out there today, even though he is still hurt he put in a great workout.

Mark Rogers

Thanks for the welcome back boys. I have to admit that this hurt a bit today. Not the ankle, but everything else. 3 weeks off and one of those being holidays eating nothing but junk does not help the stamina. Good to be back though. The changes look good. Nice work everyone!

Did A and B as a superset as well.
A) 135, 185, 235, 285, 305
B) 135, 155, 155, 155, 165
C) modified this one doing push press @95#, KB @ 24kg, airdyne for 1min and CTD pushups. Only made it thru 4 rounds before I had to shut it down to get to work on time.


Welcome back Mark!! Good to see you out and about yesterday, taking in all the Canada Day festivities! Hope everyone else had a good Canada, whether you were out celebrating or just chillin out enjoying the warm weather!

Mark this one is for you!


Maybe you and the 6am bunch (Sean, Devon & Simon), can provide some midWOD's entertainment during the competition July 12th! Just a thought.

The changes do look great!! Just want to say thanks to Don for all the work you put in, I was at the gym throughout the weekend and Don was there everytime putting in the hours. So a big thank you Don for all the behind the scenes work you do!


Canada Day*

Christine W

A) 75/95/115/125/145
B) 65/75/75/75/80
This was a 5 lb PR so I was happy with that!
C) 22:50 with a 65 lb C&J

What a start to a long day! Yet, as always, it was fun to just get destroyed. I'm hoping to stick with the 6am-ers for the summer, so hopefully I'll be able to not finish last one of these mornings! ;)

Mark Rogers

Sweet video JT! Brings good memories from junior high. Not sure I can convince the other guys to bust out some moves by then though.

Rod L.

A) Subbed 3XOHS for DL: 75, 95, 115, 135 (ran out of time)
B) 95, 135, 155, 160 (failed last rep)
C) 25:27- 5 Rounds and half a run RX. Strength was okay, but grip was gone out of the gate.

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