danelder.com
The Newly Promoted Sergeant, Episode #11 | The NCO Guide
http://www.danelder.com/the-newly-promoted-sergeant
Tuesday, August 23, 2016. Historic First: A Medal for Sgt. William H. Carney. Last recipient of the Badge of Military Merit: SGT Daniel Bissell. Short History of the Specialist Rank. Inspire Recruits and Capture our Legacy. US Army Highly Qualified Enlisted Expert. Central Texas Executive Coaching and Leader Development. Ask me a Question. Dan Elder, Executive Coach. Epi #11, The Newly Promoted Sergeant. Epi #11, The Newly Promoted Sergeant. March 13, 2015. March 22, 2015. CSM Dan Elder, USA, Retired.
crossfithaywire.com
June « 2014 « Crossfit Haywire
http://www.crossfithaywire.com/2014/06
Prices & Schedule. Archive for June, 2014. For Quality 30 T2B 30 Goblet Squats 30 Heavy Russian Swings 30 Bar bell roll outs "Elizabeth" 21-15-9 Power Cleans 135/95 Ring Dips. 5 sets Push Press Power Jerk ( 3 2) Up by feel "Beep Test" EMOM until you can no longer continue 7 Thrusters 75/55# 7 Pull-ups 7 Burpees. 100 sit-ups 5 minute cap 6 Sets 3-5 Weighted Pull-ups 5 Barbell Rows Up in weight on Rows 4 Rounds: :30sec ME Row :30 ME Burpees rest 2-3mins btw rounds. Laquo; Older Entries. Tell it to Facebook.
crossfithaywire.com
July « 2015 « Crossfit Haywire
http://www.crossfithaywire.com/2015/07
Prices & Schedule. Archive for July, 2015. 10 RFT 1 Squat Clean @65% 2 Front Squats 5 Burpees 10 Air Squats. 18 Min AMRAP 24 Double Unders 12 DeadLifts 185/125 8 TTB. Press Push Press Jerk 2 3 1 x 5 sets Up by feel For time: 60 Cal Row 50 Situps 40 SDHP 30 Wall Balls 20 CTB Pull-ups. For Time: "Cherry Garcia" 21 Thrusters (75/55) 21 Kettlebell Swings (53/35) 400 Meter Run 15 Thrusters (75/55) 15 Kettlebell Swings (53/35) 400 Meter Run 9 Thrusters (75/55) 9 Kettlebell Swings (53/35) 400 Meter Run.
crossfithaywire.com
May « 2015 « Crossfit Haywire
http://www.crossfithaywire.com/2015/05
Prices & Schedule. Archive for May, 2015. Deadlift 5x2 @80% across 3 Round for Max Reps 1 Min Pull-ups 1 Min KB Swings 1 Min Wall Balls 1 Min Rest. 18 Minute AMRAP 30 Power Cleans 95/65 30 Burpees 30 Power Clean 135-95 30 Burpees 30 Power Cleans 155/105 30 Burpees AMRAP Power Cleans 185/125. 4x ME Ring Dips 4x ME Ring Rows 50 Back Squats 135/95 EMOM 5 Box Jumps Start With Box Jumps 10 Min Cap. Close Grip Bench Press Heavy Single "Fran" "21-15-9" Thrusters 95/65 Pull-ups. Laquo; Older Entries.
crossfithaywire.com
WOD « Crossfit Haywire
http://www.crossfithaywire.com/category/wod
Prices & Schedule. For TIme: 1000m Row 30 Power Cleans 135/95 30 Back Squats 135/95 1 Mile Run. 20 Min EMOM Minute 1: 10 Stict Press (you pick weight) Minute 2: 15 Sit-ups Minute 3: 10 Bent over row (same wgt. as Press) Minute 4: 15 Knee Raises Minute 5: 20 Wall Balls. 3 Rounds for Warm-up 1 Min Row 1 Min Box Jumps "Helen" 3RFT: 15 Minute CAP 400m Run 21 KBS 12 Pull-ups. 4 RFT: 12 C&J 135/95 18 Lunges 24 Latteral bar hops. EMOM 20' 15 Ring Push-ups 10 Strict Pull-ups 15 Sit-ups 10 Burpees 15 Knee Raises.
crossfithaywire.com
April « 2015 « Crossfit Haywire
http://www.crossfithaywire.com/2015/04
Prices & Schedule. Archive for April, 2015. For Time: 1000m Row 50 Burpees 800m Run 100 Russian KBS. Clean Hang Clean Jerk 1 1 1 x 7 sets Up by feel 8 Min AMRAP 20 Double Unders 2 HSPU 20 Double Unders 4 HSPU 20 DUs 6 HSPU .so on for 8 minutes Score is total HSPU. For Time 20-15-10 Back Squats 135/95 Pull-ups Box Jumps NFT 50 Wgted Straight leg Sit-ups 50 Russian Twist 100 Mountain Climbers. 20 min AMRAP 200m Run 15 Power Clean 95/65 10 Burpees 20 Wall Balls. Laquo; Older Entries. Tell it to Facebook.
crossfithaywire.com
March « 2015 « Crossfit Haywire
http://www.crossfithaywire.com/2015/03
Prices & Schedule. Archive for March, 2015. For Time: "The Burpee Mile" This will be performed by doing 1 burpee followed by one broad jump over the course of a mile. It will be 4 laps around the building staying within the cones. Bring some gloves to save your hands if you have them. Press Push Press 2 3 x 5 Sets Up in weight each set 3 RFT 10 Power Cleans 135/95 15 Pull-ups. For Time: 75 Double unders 50 Wall Balls 25 Burpees 50 Sit-ups 75 Double Unders. 20 Min AMRAP 400m Run 20 KB Swings 15 Box Jumps.
crossfithaywire.com
December « 2014 « Crossfit Haywire
http://www.crossfithaywire.com/2014/12
Prices & Schedule. Archive for December, 2014. 15 min AMRAP 21 Sit ups 14 Deadlifts 185/135 7 Strict pullups. EMOM for 10min (alt) 15 KB Swings 20 Double Unders 21-18-15-12-9-6-3 Back Squats @40% Hand Release Push-ups. With a continuously running clock For Max Reps 0-5:00 max reps burpees 5:00-9:00 max reps hang power cleans #135/95 9:00-12:00 max reps pullups 12:00-14:00 max reps shoulder to overhead #135/95 14:00-15:00 max reps front squats #135/95. Laquo; Older Entries. Tell it to Facebook.
crossfithaywire.com
April « 2014 « Crossfit Haywire
http://www.crossfithaywire.com/2014/04
Prices & Schedule. Archive for April, 2014. 5 sets 30s Wall Balls 30s rest 30s Double Under 30s rest 30s Box Step ups 30s rest 30s Kettlebell Swing 30s rest. 20 Min AMRAP 400m Run 21 Deadlifts 135/95 7 Strict Pull-ups. 3 RFT 30 Air Squats 15 Power Cleans 135/95 10 Burpees. 15 minute AMRAP 15 Box Jumps 24/20 12 Push Press 115/75 9 Toes to Bar. 4 RFT 15 Pull-ups 10 Hang Power Snatch 95/65 20 Double Unders (15 minute cap). 800m Run 50 Back Squats 75/55 400m Run 50 Push Press 75/55 800m Run (17 min Cap).
connectedmindsenterprise.com
Our Services | CONNECTED MINDS ENTERPRISE
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Administrative Support (Office Management, Print/Copy, Graphic Design). Fitness ( www.fitbeautybiz.com. Project Management (Safety, Security, Logistics). Safety Training (Workplace Safety CPR, First Aid, Emergency Management). Training and Development (Classroom Facilitation and Curriculum Design). Janitorial Services (Government Contracts and Local Businesses). Move in/Move out Cleaning Services (Military Discount for Service Members). View Conflict Resolution Course. Gearing Up for Academic Success.
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